Workout for 4/9
Super Set x 3
Paloff Press @ 25# each side x 12 reps
Seated Row @ 125# x 12 reps
Split Squats with 30# dumbbells x 12 reps each side
*90s rest between sets*
Super Set x 4
Hex Bar Deadlift first set @ 135# (45# plates each) and 2nd, 3rd and 4th sets @ 205#-225# - build each set x 10 reps
Squeeze dumbbell press on incline @ 40# dumbbells x 10 reps
*90s rest between sets*
Super Set x 3
Standing bicep curls 30# each x 12 reps
Eccentric leg lowers on decline bench x 12 reps
Shoulder Cable Lateral Raises #12.5# x 12 reps each side
*2m rest between sets*
Workout # 1 - done on Mar 29
Super Set x 3
Plank 60s
Goblet Squat x 12 reps 60#, 70#, 80#
Cable Lat Pull Down Wide Grip x 12 reps 120#
Super Set x 3
Plank Up Downs x 6 each side
Reverse Lunge w/ dumbbells at sides x 12 each side 30# DBs
Incline dumbbell press x 12 each side 45#, 50#, 60#
Super Set x 3
Farmer Carries 60# DBs
Bench supported dumbbell row x 12 35-40# DBs
Cable Face Pulls x 12 42.5#