Warm up:
- 2-3 minute step up with knee raise
Workout:
- Barbell bench press (medium grip): 4 x 6-8. 95 lb and 75 lb ( 1 minute bench step up between sets)
- Incline DB press: 3 x 6-8. 50 lb (1 minute DB clean- 20 lb between each set)
- Decline DB bench press: 3 x 6-8, 50 lb ( 1 minute running in place between each set)
- Dips: 4 x 6-8 ( 1 minute kettlebell swing- 8kg between each set)
- Barbell bench press (close grip): 4 x 6-8, 75 lb (1 minute smith power clean – 75 lb between each set)
- Smith machine hip thrust: 3 x 7-8, 115 lb (1 minute bench step up between each set)
- Hanging leg raise: 3 x 7-8. ( 1 minute bench step up between sets)
Keep in mind that if you aren’t yet ready to lift heavier weights using DB, there are smaller DB’s available so you can work your way up:
“We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.”
Be the best version of you 