Power Lifting
Strength
Deficit Deadlift, build to a tough set of 2 reps (pause 5 seconds between reps
Rep scheme 10, 8, 7, 6, 5, 4, 3, 2s
Muscle Builders
A1) Banded Hamstring Curls 3 sets of 10 reps, rest 2 minutes
B) Lat Pull Downs Drop Sets 6, 8, 10, 12, 15, 20, 1 set, no rest in between
C1) Bicep Curls 3 sets of 10 reps, hold in hands for 30 seconds, then 10 more reps or as many as possible
C2) Plate Hold, 3 sets, 45 seconds, rest 2 minutes
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