A. STRENGTH (Day 3/Week 6)
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
T-rows – 2 x 10
Back Squats – 5 x 2
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”
55#
Close Grip Bench – 3 x 12 “Go to failure”
155-185-205(8)
Bentover Rows – 2 x 15
145-145
Reverse Curls – 2 x 10
85-85
T-rows – 2 x 10
Skipped
Back Squats – 5 x 2
275-305-315-385-405
Pull-overs – 1 x 20
85
RDL – 1 x 15
215
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
Russian Twists – 3 x 20
Done
Rev Hyper: 10-10-10
Hollow Rocks: Done
Alt DB Press: 30(20)-30(17)-30(15)
Close Grip Bench: 85(12)-85(12)-85(10)
Bent over Rows: 85-85
Rev Curls: 40-40
T-rows: 90-90 (not including bar weight)
BS: skipped
Pullovers: 45
RDL: skipped
Banded pull a parts : skipped
Weighted sit-ups: 50-50-50
Russian Twists: 25-25-25