3 day supersets- legs
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Front Squat |
3-5 | 4-6 | a1- 15 rest |
|
Barbell Squat |
10-12 | a2- 2 mins repeat |
||
Lying Leg Curl (Hamstrings) |
3-5 | 4-6 | b1- toes pointed |
|
Pause Rack Deadlift 3210 tempo |
10-12 | b2- rest 2 mins |
||
Reverse Back Extensions |
2-3 | f | c1- |
|
Fitball Rollouts (Wheelbarrow) |
2-3 | f | c2 |
day 2 arms- then day off
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Incline Press |
3-5 | 5-7 | a1 |
|
Dumbbell Pullover Options |
3-5 | 8-10 | a2 |
|
a3- push ups 90 rest |
||||
Pull Ups |
3-5 | 4-6 | b1- |
|
1 Arm Dumbbell Row |
3-5 | 8-12 | b2 |
|
Rear deltoid |
3-5 | 35 | c1- |
|
Farmers walk |
3-5 | up back | c2 |
sh arms
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Standing Arnold Press |
4 | 4-6 | a1- seated |
|
| 4 | 15-20 | a2- face pulls |
||
Chin Up Variations |
4 | 4-6 | b1- parallel grips |
|
High Incline Alternating Curl |
4 | 10-12 | b2- 60 1/14 db curls |
|
Parallel Bar Tricep Dips |
4 | 4-6 | 90 rest b3- 15 rest |
|
Decline Skull Crusher |
4 | 10-12 | b4- dumbells neutral grip |