1 day squat and pull
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Box Squat |
3 | 6 | use bands 31x1 tempo superset lawnmower raise 2 15 |
|
Cable Rows |
3 | 8-10 | not this exercise |
|
Stork |
2 | 10 | ||
Correct Push Up Tips |
2 | 8-12 | immedniately compound set with below |
|
1/2 knealing press |
2 | 10 | standing cable instead alternate with |
|
Body Weight Row |
Day 2
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Trap Bar Deadlift |
3 | 5 | 5-3-1 program superste with rollouts |
|
Incline Press |
3 | 6--8 | or floor press |
|
1 Arm Dumbbell Row |
2 | 8-10 | ||
Split Squat |
2 | 10-12 | knees banded with dumbells |
|
Lat Pulldown |
2 | 12 | sh width |
|
TRX (Closed Chain) Tricep Extensions |
2 | 10 | ||
One Arm Preacher Curl |
2 | 10 | hammer position |