May 25, 2022
Wednesday
Legs
Squat:
4x10@ 315
225@33
RDL:
135x14
225x12
275x12
315x10
Bulgarian SS:
50x14
70x14
85x15x2
Single-Leg Smith Machine:
4x12-15
Leg Extensions:
4x15-20
No cardio
1 Like
May 24, 2022
Tuesday
Shoulders
OVH:
5x5@ 160
Arnold Press:
35x12x2
45x12x2
Lat raises Shrugs:
25x15x2
30x15x2
60x15
75x15
85x15
100x15
KB Circuit EMOM:
45lbs OVH press
+
60lbs KB snatch
Rear Delt Fly:
4x12
Cardio:
Incline walk 10min
1 Like
May 27, 2022
Friday
Back
Deadlift:
2x5@ 475
500x2
520x2
540x2
Seated Row:
3x12 180,200,220
1x8 240
Back Extensions:
2x12 BW
25lbs x 12
45lbs x12
Bicep Circuit
1 Like