Thursday, September 1st, 2016

WEIGHTLIFTING PROGRAM:

  1. front squat: 6 sets x 5 reps: 60%x5x2 sets. 65%x5x2 sets, 70%x5 x 2 sets.
  2. back squat: 3 sets x 3 reps light to med.
  3. db incline bench: 3 sets x 10 reps
  4. tricep push downs: 3 sets x 10 reps
  5. bicep curls: 3 sets x 10 reps.  note: super sete the pushdowns and curls
  6.  ring knee pulls: 3 sets x 25 reps