July 15, 2019

MONDAY – 4:15 AM

Bench Press
135 lbs x 8r
225 x 1
235 x 1
240 x 1
225 x 2

Hypertrophy Circuit (3 Rounds)
Dumbbell Shoulder Press 30 lbs DBs x 10r
Barbell Bent Row 135 lbs x 10r
Lateral Lunge – 30 lbs x 8r each leg
Ab twist x 15 each side – 10 lbs

1.5 mile walk

MONDAY 5PM
Warm up
Resistance band pull apart 10-15
BW Squat 10-15
Jump Squat 5-10
Box Jump 5

Deadlift
135 lbs x 8r
85% – 340 lbs x 3r
82.5% – 330 lbs x 3r
80% – 320 lbs x 3r
70% – 280 lbs x 5r
50% – 200 lbs x 5r

Hypertrophy Circuit (3 Rounds)
Close-Stance Back Squat – 210 lbs x 10r
Dumbbell Romanian Deadlift – 50 lbs dbs x 12r
Barbell Good Morning – 135 lbs x 12r

Restorative Circuit (2 rounds)
Leg Extension – x 50r (L25/R25) 10 lbs ankle weight
Hamstring curl – 50r L25/R25) 10 lbs ankle weight
V Ups – 20r

NOTE
AM Body weight – 175 lbs

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s