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TUESDAY

(5 SETS 20 REPS)

1A. STANDARD DEADLIFTS

SUPERSET

1B. BURPEES


(5 SETS 12 REPS)

1A. T BAR ROWS (HEAVY)

SUPERSET

1B. PULL UP


(5 SETS 12 REPS)

1A. DB CURLS

SUPERSET

1B. RENEGADE ROWS


(5 SETS 12 REPS)

1A. CABLE CURLS (HEAVY)

SUPERSET

1B. LOW CABLE ROW (HEAVY)


40 MIN CARDIO

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MONDAY

(5 SETS)(5 REPS) 1.BARBELL BACK SQUATS (4 SETS)(12 REPS)(IMMEDIATELY RDLS AFTER LUNGER) 2A. WALKING LUNGES (RDLS THEN WALKING LUNGES BACK) 2B. RDLS (4 SETS)(12 REPS) 3A. SISSY SQUATS 3B. LEG EXTENSION

WEDNESDAY

(5 SETS 12 REPS) 1A. SUMO DEADLIFTS SUPERSET 1B. SUMO GOOD MORNINGS (5 SETS 15 REPS) 1A. LEG EXTENSIONS SUPERSET 1B. SISSY SQUATS (5 SETS 15 REPS) 1A. SUMO LEG PRESS (HEAVY) SUPERSET 1B. WALKING LUNGE

THURSDAY

(5 SETS 15 REPS) 1A. ROPE TRICEP EXTENSION SUPERSET 1B. STRAIGHT BAR TRICEP EXTENSIONS (5 SETS 20 REPS) 1A. DIPS SUPERSET 1B. OVERHEAD TRICEP EXTENSIONS (5 SETS 15 REPS) 1A. SINGLE ARM ROPE EXTENSION