07
02
2020

Fri & Sat 7th and 8th Feb

By admin 0

Workout Fri

A. Deadlift 2,2,2; 304min rest
B1. Prone Flys 3 x 10; no rest
B2. DB Prone Rows 3 x 10; no rest
B3. ISO DB Row Hold 3 x 20sec; 2min rest
C1. KB Swing 3 x 15; 1min rest
C2. Barbell Curls 3 x 15; 1min rest
D. Side Plank 3 x 30sec each side

Workout Sat 

A. Press 3 x 5
or (adv)
A. Press x 2 + Push Press x 3 , 3 sets
B1. Ring Row 3 x 12; 1min rest
B2. Single Leg Glute Bridge w 1 arm DB Floor Press 3 x 12/12; 1min rest
B3. Renegade Row (core emphasis) 3 x 10/10 ; 1min rest
C1. DB Pullover 3 x 12; 1min rest
C2. DB Overhead Tricep Extension 3 x 12; 1min rest
finish: db ext rotation 3 x 8/8; 45sec rest

author: admin