Thursday, September 23, 2021

A1. Lat Pull Down

25/20/15 reps

heaviest possible for each set

rest as needed

A2. Upright Rows with DB

15 reps x 4 sets

B1. Pinch Grip Plate CHest Press

15 reps x 4 sets

B2. Banded & Weighted DB Curls

25 x 4

rest 1-2 min before Rows

C1. Rear Foot Elevated Split Squat

25 x 4

rest 1-2 min between

C2. double KB RDL

15-20 reps x 3 sets

INCREASE WEIGHT THIS WEEK

C3. Weighted Glute Bridges with a Pause

25 x 4 reps with a 2-3 sec pause on each rep.