September 4, 2019

WEDNESDAY 4AM

CIRCUIT x 3
Resistance band Face-Pull x 15r
Decline Push-Up x 12r
Reverse Lunge x 10r (each leg)
Ab Roller x 25r

WEDNESDAY – 6:30PM

Hypertrophy Circuit A (3 Rounds)
Barbell Bench Press – 200 lbs x 6r x 3s
Single Arm Bench Row – 50 lbs DB x 8r each side
Walking Lunge – 25 lbs x 10r each leg
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Barbell overhead Press – 120 lbs x 6r
Kettlebell Snatch – 24 kg x 10R/10L
Lateral Lunge – 25 lbs x 6L/6R
Ab Wheel x 25r

Restorative Circuit (2 Rounds)
Barbell Curl – 65 lbs x 15r
Barbell Tricep (skull crushers) – 65 lbs x 15r

NOTE
AM Body weight – 173 lbs

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