08.22.16

This next cycle will peak in mid-November right before Thanksgiving.

Week 1

Day 1

1.squat work to a heavy 10 in 25 min.

2a. barbell lunge 10 x 3 (each leg) you pick the weight

2b.hip thruster 10 x 3 you pick the weight

Day 2

1.bench work to a heavy 10 in 20 min.

2a.dumbbell bench press 10 x 5 you pick the weight

2b.push press 5 x 5

3.GHD situps 10 x 3

Day 3

1.deadlift work to a heavy 10 in 25 min.

2a.shrugs 10 x 5

2b.horizonal lat. row 10 x 5

3.biceps curls 10 x 5

 

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