Day 1: Upper Body
20/11/2017| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Bench Press |
5 | 5-7 | A-1 |
|
Pull Ups |
5 | 5-7 | A-2 |
|
Band Pull-Apart Variations with Tutorial |
5 | 15-20 | A-3 |
|
Seated Dumbbell Shoulder Press |
3 | 6-4-4 | B |
Day 2: Lower - Glutes, Lower back & Hamstrings
20/11/2017| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Deadlift |
5 | 5 | A |
|
Pause Rack Deadlift 3210 tempo |
3 | 7-9 | B |
|
Parallel Back Extension |
2 | 10-12 | C-1 |
|
Standing Calve Raise |
2 | 10-12 | C-2 |
Day 3: Upper Body
20/11/2017| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Dumbbell Incline Press |
4 | 6-8 | A-1 |
|
Supinated Chin Up |
4 | 6-8 | A-2 |
|
|
Band Pull-Apart Variations with Tutorial |
4 | 15-20 | A-3 |
|
Parallel Bar Tricep Dips |
3 | 8-10 | B-1 |
|
Close-Grip Seated Row |
3 | 6-8 | B-2 |
Day 4: Lower Body
20/11/2017| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Squat |
6 | 6,6,8,8,10,25 | A-1 |
|
Lying Leg Curl (Hamstrings) |
6 | 4,4,4,6,6,8 | A-2 |
|
Barbell Floor Hip Thruster |
2 | 10 | B |