Warm-up:
5:00 stationary bike
Work-out:
ME Deadlifts:
1x5 155lbs
1x5 165lbs
1x3 175lbs
1x3 185lbs
1x3 195lbs
1x1 215lbs
1x1 225lbs
1x1 235lbs
1x1 245lbs
3x1 255lbs
(in hindsight, I should've stopped at 235)
Unilateral:
2x8 135lbs reverse barbell lunges, each leg
Posterior:
3x8 bodyweight+65lbs hyperextensions
Ab circuit:
10 sit-ups
10 reverse crunches
20 russian twists, 10 each side
10 reverse crunches
10 sit-ups
1:00 front plank
10 overhead ab pressups
0:30 front plank
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