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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 LUNGES (COUNTING UP WITH EACH STEP TAKEN)


(5 SETS 12 REPS)

1A. STEP UPS

SUPERSET

1B. SQUAT JUMPS (TILL FAILURE)

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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

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.

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