- This means
- It is a super set
- do one set of the exercise and then move to the next exercise until you complete all sets, rest 90s to 2 min per superset.
Day 1: (Dynamic Effort Upperbody)
- Pull Ups 5 x 1/2 max reps ( explode up, take 2 seconds to lower yourself)
- Scarecrows 3 x 15
- 45 degree shrug 3 x 15
- Swiss Ball Push Ups 3 x 8- 12
- Speed Bench 8 x 3 @ 95 lbs (work on technique, pinching shoulders etc., move weight as fast as possible under control. Rest 60s between sets.)
- Plate Curls 2 x 12 ( you can stack 5's 10's etc if 25 is too challenging, get good work in over weight)
- Perform by stacking two plates on top of each other
- Face palm up with plates in hand.
- Flex your wrist and only wrist upward and try and touch forearm (if you can you must be super strong or a genetic freak)
- Incline Dumbbell Bench (Neutral grip) 2 x 12
- Hanging leg raises 3 x 15
- DB tricep extensions 3 x 8
- Hammer Culrs 2 x 8
Day 2: (Dynamic Effort Lowerbody)
Speed Squat: 10 x 2 @ 50% of max, 60 sec rest between sets
- Sumo Deadlift 2 x 5 (heavy weights with good form)
- DB row: 3 x 6
- Decline twisting sit up with Med Ball 3 x 12
- Db Lunge 2 x 8
- Barbell Shrug 2 x 10 (use a weight where getting 10 reps is challenging
Day 3: (Max Effort Upperbody)
- Close grip Bench 4 x 4 @ 80% of bench max
- Weighted Swiss ball crunch 4 x 10
- Weighted Dip 3 x 8
- reverse grip Lat. Pull down 3 x 15
- Pinch Curls 2 x 10
- Rubber Band Extensions 3 x 15 (get a few rubber band and wrap around fingers and open up hand)
- DB L's with external rotation 2 x 15
- 45 degree shrugs 2 x 15
Saturday Lift: See Me
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