Monday, December 14, 2020

Backsquat

8 reps x 4 sets

Build to RPE of 7

rest 2-3 min between

Strict pull up

10 reps x 4 sets

DB Single Arm Bench Press

15 reps each side x 4 sets

rest as needed

Split Squat with DB's like suitcases

15 reps x 4 sets

Russian Twists

:60 sec x 5 sets

rest as needed...

Zottman Curls

20/18/15/15/12 reps

add weight from last time here

Single Arm Banded Triceps Pressdown

20 reps x 5 sets

THE LAST 8 REPSISO HOLD FOR 2-3 SECONDS