Friday, May 8, 2020

A1. Barbell Front Rack Forward Lunges

10 Total Lunges x 5 sets (5 each leg)

**Build to the heaviest weight you can at an RPE of 7**

A2. Heavy Goblet Squat

7 Reps x 5 sets

Rest 2-3 min before going back to the Forward Lunges

A3. Lateral Delt Raises

12-15 reps each arm x 4 sets

B1. Barbell Bent Over Row

Using a overhand grip (Prone), perform 5 reps with a 3 sec pause at the top of the row x 5 sets

**build up to a challenging but more in the tank weight**

B2. Banded Triceps Pressdowns

20 reps x 5 sets

B3. Pinched Plate holds

heaviest plate you can "pinch hold" grip x :30 seconds each hand x 5 sets

C1. 1/2 Kneeling Banded Downward Chop

10-12 reps each side x 3 sets

C2. Cross Body Hammer Curls

12-15 reps x 3 sets