Friday, May 15, 2020

A1. Barbell Front Rack Forward Lunges

12 Total Lunges x 4 sets (6 each leg)

**Build to the heaviest weight you can at an RPE of 8**

A2. Heavy Goblet Squat

9 Reps x 5 sets Rest 2-3 min before going back to the Forward Lunges

A3. Lateral Delt Raises

15-18 reps each arm x 4 sets

B1. Barbell Bent Over Row

B2. Banded Triceps Pressdowns

25 reps x 5 sets

B3. Pinched Plate holds

the heaviest plate you can "pinCH" grip x :30 seconds each hand x 5 sets

C1. 1/2 Kneeling Banded Downward Chop

15 reps each side x 3 sets

C2. Cross Body Hammer Curls

20 reps x 3 sets