May 09, 2022

Week May 9-15th evening class

day 1:

- close grip bench 5x6

- d bell bench 4x12

- lat pull down 4x15

- cable push down 4x12

- hammer curls 3x15

- lat pull through 3x12

- weighted plank 4x1 min

Day 2:

- Squat 5x4

- paused squat 3x5 light

- d bell lunges 3x15/15

- leg ext 4x20

- trap bar or barbell RDL 4x12

- ab wheel 4x10

day 3:

- bench 2 board press over load 5x2 top double

- d bell incline bench 4x8-10 heavy

- close grip pull downs 3x15

- dips 4x10

- one arm row 4x10/10

- push ups 3 max reps

- stir the pot 4x10/10

day 4:

- paused front squat 6x1 "light" rest 60-90 sec rest

- deadlift 5x2 70-75% moderate

- pause deads 3x3 at knee 50-60% perfect form

- GHD back ext 4x8
- calf raises 4x15

- rowing 4x1:00 min

- sled pull 4x150ft