16
Dec
Strong workouts for week of 12/16-12/20
| Monday |
| Romanian Deadlift 4 x 6, building to a heavy set |
| Weighted Glute Bridge, 3 x 12 (301) |
| Dumbbell Reverse fly 3 x 12 |
| Single Leg KB Deadlifts 5 x 8 /leg 30 sec. rest |
| Cable Tricep extension, 3 x |
| Banded Face pulls 3 x 20 |
| Tuesday |
| Wide-grip Bench Press 4 x 5 Build to a heavy set |
| Bent-over Rows, 4 x 8, 3 second negative |
| Cable Lat Pull-downs, 3 x 15 (301) |
| Banded Pull-aparts, 3 x 20 |
| Bicep Curls 5 x 8 (light-moderate) (30×1) 30 sec. rest |
| Russian Twists 3 x 15 (L+R=1) |
| Thursday |
| Push Press 5 x 5, building to a heavy set |
| Iso. Overhead press hold 4 x 10-12 seconds |
| Inverted Rows 5 x 8 (light) (30×1) 30 sec. rest |
| DB/KB snatch 4 x 8/arm |
| Side delt raise 5 x 8 (30×1) 30 sec. rest |
| Banded Push-ups, 3 sets to failure |
| Friday |
| Box Squat EMOM, 10 minutes, 3 reps light and fast up |
| Weighted step-ups 5 x 8 /leg 30 sec. rest |
| Superset: 4 x 12 KB Goblet Squat |
| Russian KB Swings |
| Box Jumps, 3 x 8 (as high as comfortably possibe) |
| Weighted situps 3 x 15 |