5
Jan
Strong Workouts for the week of 01/06/2020
| Monday |
| Close Grip Bench Press 4 x 8 Building |
| Seated DB Press 3 x 12 |
| Lat Pull-downs 3 x 15 (30×1) |
| Banded Pull-aparts, 3 x 20 |
| Bicep curls 5 x 8 (light-moderate) (30×1) |
| Russian Twists 3 x 15 (L+R=1) |
| Tuesday |
| Sumo Deadlift 4 x 8, building |
| DB Bent-over Rows, 3 x 12 |
| Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed, sub inverted row) |
| Banded calf raises, 3 x 25 |
| Cable Tricep extension, 3 x 15 (301) |
| Wall-Sits 4 x 30 seconds, weighted if too easy |
| Thursday |
| Box Squat, 4 x 8 building |
| Split Squats 3 x 10/leg (Goblet hold KB) |
| Russian KB Swings 3 x 10 |
| Single Leg Deadlifts, 3 x 8/leg |
| Hip Thrusts, 3 x 10 |
| Weighted situps 3 x 15 |
| Friday |
| Strict press 4 x 8, building |
| Iso. Overhead press hold 4 x 10-12 seconds |
| Inverted Rows 5 x 8 (30×1) 30 sec. rest |
| Double DB Clean 4 x 8 AHAP |
| SS: I’s, T’s , Y’s 3 x 12 |
| Banded Push-ups, 3 sets to failure |