Thursday, October 21, 2021

A.Strict Press

10 reps x 4 sets at 75% of your new 10 RM

rest 2 1/2 min between

B1. DB Bench Press

20/18/15/10 heaviest possible foreach set

B2. Incline Bench DB Prone Row

15 reps x 4 sets

B3. Straight Barbell Curls

15 reps x 4 sets

rest 2 min before going back to Bench Press

C1. Front Foot Elevated Lunges

18 each leg x 4 sets

rest 1-2 min between

C2. double KB RDL

17 reps x 4 sets

INCREASE WEIGHT THIS WEEK

C3. Weighted Glute Bridges with a Pause

25 x 5 reps with a 2-3 sec pause on each rep.