Squats (2x12, 50%)
240/12,12
Bench Press (3x6, 60%)
165/6,6,6
Deadlifts (12x1, 45-60 seconds rest, 70%)
380/12 singles
GHR with 6 second eccentric (3x5)
Pull Ups (20; I used the assisted pull up machine at various weights)
Triceps Pushdowns (2x15)
3 Way Planks (2x20 seconds each side)
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