Timer 11. 40:20 3 sets 2 laps
curcuit moving to one movement to the next
upper body and lower body movements.
*Fatigue to failure point on each set.
Goals:
Lean Muscle Mass: Adjust weights find failure close to the end of each set.
Building Muscle: Adjust weight to find failure about HALF way point of each set. Rest then finish off the set.
Rig Bench press
DB DL 60-70/45
DB Bicep curls 30/15
Pistol squats rip 60
Kneeling SA KB press 40/25
Glute bridge banded abductees
1:00 Bottom Of Air Squat Hold 10 Air Squats 30s Empty Barbell Bottom of Front Squat Hold 10 Empty Barbell Front Squats 6 Front Squats (Light Weight) 4 Front Squats (Moderate Weight) Front Squat - Barb
3sections 3 movements per section 3 laps per section Mix of upper & lower body movements with a cardio or core finisher. Timer #8 40:20 Lap 1-2 sets overload the muscle (strength) Lap 2&3-1 set (burno
HIP Thrusters + Bicep Curls 10 DB You have 2 min to complete each set of curls and Hip thrusters. First set should be a warm up. Then start to build to hit the RPE stimulus. -14 min 2:00 Emom x 7 Sets