8
Dec
Strong workouts for the week of 12/9-12/13/19
| Monday |
| Sumo Deadlift 5 x 5, building to a heavy set |
| Romanian Deadlifts 4 x 8, 3 second negative tempo |
| Dumbbell Reverse fly 3 x 12 |
| Single Leg KB Deadlifts 5 x 8 /leg 30 sec. rest |
| Tricep kIckbacks, 4 x 8/arm |
| Banded Face pulls 3 x 20 |
| Tuesday |
| Close-grip 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 |
| Zottman 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 |
| Iso. Overhead press hold 4 x 10-12 seconds |
| Weighted Glute Bridge 5 x 8 (light-moderate) (30×1) 30 sec. rest |
| Double DB power clean, from hang 5 x 8 |
| 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 |
| Weighted step-ups 5 x 8 /leg 30 sec. rest |
| Superset: 4 x 10 KB Goblet Squat |
| Russian KB Swings |
| Seated Row, 3 x 15 (3 second negative) |
| DB bicep Curls 5 x 8 (light) (30×1) 30 sec. rest |
| Weighted situps 3 x 15 |