Monday, May 23, 2022

A1. Incline Bench Press

4 x 12 reps using 75-80% of last week's bench press weight In Between each set, perform 10 single leg RDL on each leg, then rest 2 min exactly before moving on.

A2. Lateral Delt Raises

20 x 4 sets

**Use a weight that all 20 reps get don with more in the tank**

B1. Tempo Reverse Lunge Step

40x0 Tempo x 8 reps each leg for 4 sets

B2. Back Elevated & Foot Elevated Hip Bridge

12 reps x 4 sets heaviest possible weight for all 4 sets.

Build to a heavy, but doable weight here

C1. Banded Wall Sit

:60 second hold whilst carring a 25lb object in Front rack position x 5 sets

C2. 100 Hanging Leg Raisers and 100 Kb Side Bends

in the least amount of sets...EACH BREAK PERFORM 10 SKULL CRUSHERS and 10 DIAMOND PUSHUPS