Foam roll: Back, Chest
Warm up: Band pull aparts/push ups/band pushdowns, 3 rounds, 15 reps, no rest
Military press
30kg * 5
40 * 4
45 * 3
55 * 10 for 5 sets
Close grip Bench
120 * 5
90 * 10, 10, 8/4/1
Tricep pushdown
3 sets of 15
Lean away laterals
12.5 * 15 for 2 sets each side
Band Pulldowns
3 sets of 30
Incline DB curls (fat bar)
10 * 10, 10, 10, 15/8/5
Standing Ab crunch
Stack * 20 for 3 sets
No comments:
Post a Comment