A. STRENGTH (Day 3/Week 5)
Reverse Hyper (Light Weight) – 3 x 15 -Super set w/Hollow Rocks
Hollow Rocks – 3 x 20
Dumbbell Alternating Press – 3 x 10 (20 reps total) “Go to failure”
Close Grip Bench – 3 x 12 “Go to failure”
Bentover Rows – 2 x 15
Reverse Curls – 2 x 10
Front Squats – 5 x 3
Pull-overs – 1 x 20
RDL – 1 x 15
Banded Pull aparts super set w/Banded Push downs – 5 x 20
Weighted Sit-ups – 3 x 30 Super set w/Russian Twists
Russian Twists – 3 x 20
C. GYM MET-CON ONLY
-Post results under comments
Reverse Hyper (Light Weight) – 3 x 15 -Super set w/Hollow Rocks
Done
Hollow Rocks – 3 x 20
Done
Dumbbell Alternating Press – 3 x 10 (20 reps total) “Go to failure”
50-55-55
Close Grip Bench – 3 x 12 “Go to failure”
165-185-205(8)
Bentover Rows – 2 x 15
135-145
Reverse Curls – 2 x 10
75-75
Front Squats – 5 x 3
245-275-315-325-335
Pull-overs – 1 x 20
75
RDL – 1 x 15
225
Banded Pull aparts super set w/Banded Push downs – 5 x 20
Done
Weighted Sit-ups – 3 x 30 Super set w/Russian Twists
Done 55#
Russian Twists – 3 x 20
Done 35-55-55
Rev Hyper: 5-5-5
Hollow Rocks: Done
DB Alt. Press: 25(10)-35(15)-35(15)
Close Grip Bench: 85(12)-85(12)-85(10)
Bent over Rows: 85-85
Rev Curls: 40-40
Pullovers: 35
RDL: 165
Weighted sit-ups: 50-50-50
Russian twists:25-25-25