Saturday - Leg Day
Swiss Ball Leg Curl
BWx10, 3 sets single leg
BWx10, both legs
Occluded Goblet Squat
BWx10
72 pound dumbbell x 8, 4 sets then unwrap
Goblet Squat w/ Walking Lunges
72x8, 4 sets
Occluded Goblet Squat
72x5, 4 sets then unwrap
DB Swings ss with Vertical Jump
62x10, then 3 max jumps, 4 supersets
Sunday - Deadlift/Back
a1) Deadlift, 336x5, 6 sets
a2) Front Lever
a3) Tricep Rope Pushdowns
b1) Ring Row, BWx6, 4 sets - After 4th round, 5 micro sets of 3, 15 seconds rest
b2) Ab Bench Crunches
b3) OH Tricep Extensions or Band Pull Aparts
c) T-Bar, 153.5x4, 4, 4, 4 - micro sets
d) Ring Row, BWx3, 3, 3, 3 - micro sets, followed by 1 negative rep
__________________
James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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