Thursday, September 30, 2021

A1. Lat Pull Down

25/20/15/AMRAP TILL FAILURE for reps

heaviest possible for each set

rest as needed

A2. Upright Rows with DB

22/18/16 reps

B1. DB Incline Bench Press

10 reps x 3 sets

B2. Straight Barbell Curls

15 reps x 3 sets

rest 1-2 min before Rows

C1. Front Foot Elevated Lunges

10 reps x 3 sets

rest 1-2 min between

C2. double KB RDL

17 reps x 3 sets

INCREASE WEIGHT THIS WEEK

C3. Weighted Glute Bridges with a Pause

25 x 4 reps with a 2-3 sec pause on each rep.