Thursday, October 14, 2021

A.Strict Press

10 RM in 4 sets

rest 2-3 min between

B. DB Bench Press

15 reps x 4 sets

rest 2 min between

C1. Incline Bench DB Prone Row

10 reps x 4 sets

C2. Straight Barbell Curls

15 reps x 3 sets

rest 1-2 min before Rows

D1. Front Foot Elevated Lunges

15 reps x 3 sets

rest 1-2 min between

D2. double KB RDL

17 reps x 3 sets

INCREASE WEIGHT THIS WEEK

D3. Weighted Glute Bridges with a Pause

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