1. SKILL STRENGTH BLOCK…
A1. Bent-Arm Planche Push-Ups – ×3
A2. Planche Leans – ×3
A3. Gironda Sternum Pull-Ups – 2 × 5
2. LOWER BODY…
B1. Reverse Hyper - 120 (2x8)-150-180
B2. LeverEdge RDL – 8-7-5 @ 145 (290)
B3. Leg Press: 8-7-5 @ 450*
B4. Leg Press Calf Raise – 8-7-5 @ 450*
*Super Set
PUSH – Chest, Shoulders, Triceps…
C1. Dip Machine – 170-200-220
C2. Hammer Guillotine Press – 230-250-265
C3. Deep Dips – 8-7-5 (10)
C4. Standing DB Shoulder Press – 45-50-55
C5. Lateral Raise Machine – 8-7-5 @ 20
C6. Bodyweight Triceps Extensions – 10
C7. Elevated Diamond Push-Ups – 17
PULL – THICKNESS + WIDTH…
D1. T-Bar Row – 90-135-137.5
D2. CG Cable Rows – 240-260-300 (3)
D3. DB High Pulls – 50-60-75
D4. Reverse Pec Deck – 70-80-90
D5. Band Pull-Aparts – 1 × 20 @ Purple
D6. Headbanger Pull-Ups – 35-40-45
5. BICEPS…
E1. Machine Curls – 8-7-5 @ 40 (80)
E2. Curl + Reverse Curl Band Combo – 8-7-5 @ Black
Rope Hammer Curls - 8 @ 120
CARDIO PROFILE (EXPECTED)
With added quad + row work, your HR should rise slightly:
• Avg HR: 122–132 BPM
• Max HR: 150–160 BPM
Avg HR: 120 BPM
Max HR: 150 BPM
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