Warm Up: Bands Shoulder mobility (2 1/2lbs) Bent over snatch grin Row 2X10 (bar) Bench: 2 X 10 warm up (bar) 1 X 6 (55lbs) 5 X 5 (65lbs) Bent over SA Row 5 X 10 (25lbs) DB Low Incline Bench 4 X 10 (15lbs) Face Pulls 4 X 10 (30lbs) Abs on GHR 4…
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Warm up: Roll out Banded walk Split squat Deadlift: 2 X 15 bar 135 X 5 155 X 5 155 X 5 155 X 5 155 X 5 185 X 1 Back Raises on GHR: 3 X 10 Laying Leg Curls with Red Band: 3 X 10
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Warm up: Roll out Band – shoulder mobility Overhead Press w/ Fat Bar: 3X10 bar (20lbs) 5X5 (30lbs) Lat Pull Down 5X10 (50lbs) DB Seated Press 4 X 10 (10lbs each, 15lbs for two sets) Seated Cable Row 4 X10 (50lbs) Farmer Walks 6 (50 yards with turn) (50lbs each hand)
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Warm up: Foam roll Lunges Banded walks Air squats with band Glute bridges Squat: 2 X 4 bar (45lbs) 5 X 3 with safety squat bar (70lbs) Bulgarian Split Squats: 1 X 10 2 X 3 Calf Raises: 3 X 12 Side Bends: 3 X 10 (25lb)
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Warm Up Shoulder/Back bands 5lbs BENCH Warm up sets 2 X 10 (bar) 2 X 8 (55lbs) Main sets (superset with Bent Over Row) 5 X 3 (65lbs) BENT OVER ROW 5 x 10 (25) INCLINE DB BENCH 4 X 10 (15lbs) (superset with Face Pulls) FACE PULLS 4 X 10 (20lbs) RDL Warm up…
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Allie Collins 