Flat Bench: 185x3, 185x3, 185x3, 225x10, 245x4, 275x3, 280x1.
Squat Cleans: 95x3, 135x1, 135x1, 185x1, 185x 1, 185x1, 205x1, 205x1
Back extension: 5 sets of 10 reps
Butterfly Situps: 5 sets of 10 reps
DB Rollbacks: 3 sets of 10 reps
Hammer curls: 3 sets of 10reps
KB Floor Press: 3 sets of 6 reps
10 double unders
5 bar dips
6 rds for completion
Overall I need to develop a program that I can follow on a weekly basic. Im tired of freestyling workouts. I need a structured Program that I can follow. So I will be spending some time coming up with something that works for me.
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