1. Bench Press Wendler (Week4 bonus Week) 5-3-1: 80% (82,5) x 1, 90%(92,5) x1 100%(102,5) x 1 or more
2. Incline DB Press: 2 x Max Reps using the same weight as last week (2x25Kg)
3a. Bent-over 1-Arm DB Rows: 4x8 ea arm
3b. Triceps Rope Pushdowns: 4x8
4a. BB Shrugs (2 Sec Holds): 3x8
4b. Incline rear dealt fles, pinkies up: 3x10
5. Barbell Complex (deadlifts, bent rows, hang cleans, push press, back squat): 4 sets.
Perform 10 reps of each exercise. Rest 60 sec. b/t sets.
Finisher => 100 Burpees
Aucun commentaire:
Enregistrer un commentaire