On each of these sets of work you will be working to failure. The weight should be such that you are failing in the 10-12 rep range.
Strength/Hypertrophy
1a) Back Squat: 3 sets to work to a 5rm, 2X12@80%
1b) Bench Press: 3 sets to work to a 5rm, 2X12@80%
2a) Walking Lunges: 3x16 (8 each leg)
2b) Pec Dec or Incline Flys: 3x12
3a) Leg Extension: 2x12
3b) Leg Curls or RDLs: 2x12
3c) Calf Raises: 2x12
4) Weighted Dips: 3x12
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