04.02.2014

Gym Day:

WARM-UP:

  1. Squat Routine 2.0
  2. 3x:
    10 Pushups
    10 inverted rows OR band pull aparts
    10 Lunging dislocates

LIFT:

  1. Squat: work up to 70% of your 1RM from last week.  Put on a belt, and do one all out set.  You're aiming for over at least 5 reps, preferably 10+
  2. Immediately after, drop about 20% off the bar and do one more all-out set.
  3. Bench & Row- just like the squat above, work up to 70% of your 1RM for both bench and row, finishing with an all out set- superset if possible.  
  4. Immediately after, drop about 20% off of both bench and row, and do one more all out set each.  
  5. 5x20 weighted sit-ups.  
Posted on March 27, 2014 .