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JayRoc
Level

Join date: Nov 2006
Posts: 602

Tuesday.



(Band pull-aparts 5 x 10)

A. Deadlift: 60kg x 5, 100kg x 3, 130kg x 3, 150kg x 7.

B. Bulgarians: 22kg DB's x 3 x 5.

C. KB Swing: 28kg x 3 x 10.

D. Hanging leg raise: 3 x 7.

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JayRoc
Level

Join date: Nov 2006
Posts: 602

Wednesday.


(Pull-apart: 5 x 12)

A. Bench Press: 60, 80, 95kg x 8.

B. Pull-ups: BW x 2 x 5, 10kg x 2 x 3.

C1. Chest supported DB row: 22kg x 4 x 12.
C2. DB extension: 16kg x 3 x 10.
C3. BB curl: 20, 30, 40, 50kg x 10.

D. Front/Lateral Raise: 16kg x 3 x 5/5.

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JayRoc
Level

Join date: Nov 2006
Posts: 602

Friday.



A. Hipthruster: 100kg x 2 x 10.

B. RDL: 100kg x 3 x 5.

C. Walking Lunge: 16kg DB's x 3 x 5.

D. Half kneeling upward cable chop: 3 x 10

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