Monday, June 22, 2020

A1. Incline Bench Press

18/15/12/12/12 reps using 85% of 1st 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

B1. Tempo Reverse Lunge Step

02x0 Tempo x 12 reps each leg for 4 sets

B2. Back Elevated & Foot Elevated Hip Bridge

15 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