Week Three. Day One Warm up: Hip circles: 4 x 25 Kneeling hip stretch: 4 x 15 seconds each side plank hold: 4 x 15 seconds Workout: Sumo deadlift: 5 x 1 x 80%, 230 lbs Barbell back squat: 5 x 1 x 80%, 180 lbs Power cleans: 5 x 3, 100 lbs Superset:Continue reading “Legs Week Three”
Tag Archives: resistance training
Week Three: Day one
Week Three: Day One Warm up: Band pull apart: 4 x 25, red Band front raises: 4 x 25, red Band reverse fly: 4 x 25, red Workout: Barbell bench press: 5 x 5 x 70%, 85 lbs Barbell bench press (wide grip) 5 x 5, 75 lbs Superset: Smith machine incline press: 5 xContinue reading “Week Three: Day one”
Friday, December 28th
Week Two —- Day Two Warm up: Step ups: 4 x 25 band hip abduction: 4 x 25, green body bar hip thrusters: 4 x 45, 3 lbs workout: Conventional deadlift: 5 x 3 x 75%, 230 lbs Barbell back squat: 5 x 3 x 75% 170 lbs Barbell box squat: 5 x 3,Continue reading “Friday, December 28th”
Thursday, December 27th
Upper body workout Warm up: DB chest press: 4 x 25, 20 lbs Pec dec machine: 4 x 25, 20 lbs reverse grip triceps pressdown: 4 x 25, 50 lbs Workout: Barbell bench press: 5 x 8 x 65%, 80 lbs Barbell bench press (narrow grip): 5 x 8, 70 lbs Superset: Lat pulldown (underhand):Continue reading “Thursday, December 27th”
Tuesday, Christmas Day Workout
Week Two—Day One Warm up: Body bar butt lifts: 4 x 25 body bar goodmorning: 4 x 25 Body bar hip thrusters: 4 x 25 Workout: Sumo deadlift: 5 x 3 x 75%, 215 lbs Barbell back squat: 5 x 3 x 75%, 170 lbs Superset: Single leg seated extensions: 5 x 8 each leg,Continue reading “Tuesday, Christmas Day Workout”
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