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-OHP 5/3/1
-Shrugs 4x12
-Lateral raises 3x12
-Bent over raises 3x12
-EZ bar curls 3x12
-Dumbbell curls 3x12
LEGS
-Squat 5/3/1
-Front squat 4x10
-Glute ham raises 4x10
-Bulgarian split squat 4x10
-Hanging leg raises 4x10
BACK
-Deadlift 5/3/1
-T-bar row 4x10
-Pullups 4x10
-Back raise 4x10
-Ab wheel 4x10
Day 2: Back
Deadlift – 5/3/1
Bent Over Rows – 4 x12
Chin ups – 4 x10 (or do Lat Pulldowns)
Good Mornings – 4 x10
Hanging Leg Raises – 4 x12