Barbell Basics
Monday (pm) / Wednesday (am)
Monday (pm) – Wednesday (am)
A: Sumo Deadlift x 6
A2: DB Deficit Back Step x 12
A3: Glute Bridge x 25
B: Barbell Push Press x 6
B2: 1 & ΒΌ DB Press x 12
B3: Banded Tricep push Down x 25
C: Banded Pull a Part x 20-30
C2: Front Plank / FLR x 40-60 seconds
Wednesday (pm) / Saturday (am)
Monday (pm) – Wednesday (am)
A: Back Squat x 6
A2: BB RDL x 12
A3: Wall Ball x 25
B: Chin Up (Eccentric / Full ROM)/ Bent Over Row x 6
B2: Gorilla Row x 12
B3: BB Standing Curl x 25
C: Pec Fly x 12-15
C2: Weighted Sit Up x 10-15