Thursday 2/27 - Lower-Body A
Deadlift: 3x5 @ 165kg
B.Squat: 3x10 @ 90kg
Leg Curl: 3x12 @ 22.5kg
Leg Curl: 3x12 @ 22.5kg
Friday 2/28 - Upper-Body A
Dips: 3x5 @ Bw+45kg
Db Row: 4x10 @ 80lb
BTN Press (light): 3x10 @ 40kg
Single-Arm Pulldown: 3x10 @ 22.5kg
Tricep Pushdown: 2x15 @ 25kg
Rope Hammer-Curl: 2x15,13 @ 25kg
Db Row: 4x10 @ 80lb
BTN Press (light): 3x10 @ 40kg
Single-Arm Pulldown: 3x10 @ 22.5kg
Tricep Pushdown: 2x15 @ 25kg
Rope Hammer-Curl: 2x15,13 @ 25kg
Sunday 3/2 - Lower-Body B
Squat: 3x5 @ 150kg
Deadlift: 3x10 @ 101kg
Band Goodmorning: 3x15
Band Goodmorning: 3x15
Monday 3/3 - Upper-Body B
OH Press: 5x5 @ 76kg
Chins: 5x5 @ Bw+15kg
Flat Db Press: 3x11 @ 80lb
Single-Arm Row: 3x12 @ 27.5kg
Reverse Tricep Pushdown: 2x15 @ 25kg
Db Curl: 2x12 @ 32.5lb
Chins: 5x5 @ Bw+15kg
Flat Db Press: 3x11 @ 80lb
Single-Arm Row: 3x12 @ 27.5kg
Reverse Tricep Pushdown: 2x15 @ 25kg
Db Curl: 2x12 @ 32.5lb
Find it hard to take the days off, compared to your previous frequency?
ReplyDeleteSometimes I do, yeah. But you gotta roll with the plan you've set for yourself.
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