Or Pick 2 exercises from both lower body and upper body.
Work up to 1RM.
Then drop back to 50% load for 5 reps, increase by 20% after each set for 5 reps until failure.
Lower Body – Rest 3 min between sets
Dead Lift
Back Squat
Front Squat
Med Restrict Alternatives:
Machine Back Squat
Leg Press
Leg Extension
Leg Curl
Bench Press
Hang Cleans
Push Press
Shoulder Press
Med Restrict Alternatives:
Machine Bench Press
Machine Shoulder Press
Seated Row
Full Body - Rest 3 min between sets
Clean and Press
Thruster
Overhead Squat
Sumo Deadlift High Pull and Press
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