Strength
Deficit Deadlift, build to a heavy set of 1 rep
Rep Scheme 10,9,8,7,6,5,4,3,2,1s
Muscle Builders
A) Hip Thrusts, 2 sets of 12-15 reps @ 30x2, rest 2 minutes
B) Dumbbell Romanion Deadlifts, 2 sets of 12 reps @ 30x2, rest 2 minutes
C1) Seated Dumbbell Hammer Curls, 2 sets of 10 reps @ 4040, rest 1 minute
C2) Plate Holds, 2 sets of 60-90 seconds, rest 2 minutes
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