1
Dec
Strong workouts for the week of 12/2/19-12/6/19
| Monday |
| Deadlift 5 x 5, building to a heavy set |
| Glute Bridges 4 x 5, 3 second paus at top |
| Dumbbell Chest fly 3 x 12 |
| Weighted step-ups 5 x 8 /leg 30 sec. rest |
| French Press (light) 5 x 8 (30×1) 30 sec. rest |
| Lat pulldown (machine) 3 x 15 (light-moderate) (301) 30 sec. rest |
| Tuesday: |
| Bench Press 5 x 5 Build to a heavy set |
| Bent-over Rows, 4 x 8, 3 second negative |
| Pull-ups 5 x 5 (30×1) 30 sec. rest (banded if needed) |
| Banded Pull-aparts, 3 x 20 |
| Hammer Curls 5 x 8 (light-moderate) (30×1) 30 sec. rest |
| Russian Twists 3 x 15 (L+R=1) |
| Thursday: Strict Press 5 x 5, building to a heavy set |
| Single leg KB deadlift 4 x 8/leg, heavy |
| Weighted Glute Bridge 5 x 8 (light-moderate) (30×1) 30 sec. rest |
| Inverted Rows 5 x 8 (light) (30×1) 30 sec. rest |
| Side delt raise 5 x 8 (30×1) 30 sec. rest |
| Banded Push-ups, 3 sets to failure |
| Friday: |
| Back Squat 5 x 5, building to a heavy set |
| Alt. Front rack rev. lunges 4 x 12, building |
| Seated Row, 3 x 15 (3 second negative) |
| Russian KB Swings, 4 x 12 |
| DB bicep Curls 5 x 8 (light) (30×1) 30 sec. rest |
| Barbell situps 3 x 10 |