John Fadel
Thursday Strength
-2 sections
-4 moments per section combination of upper and lower body movements.
-400 reps
-50 reps per movement
4 min per movement
*more than 1min left +10reps
1 min rest
1 set each
Section 1
BB Jerk/Push Press 115/85
DB RDL 55-70/40-50
KB Single Arm Bent-over row 35reps/per arm 45-50/30-35
LM Squat calf raise 105/55
Section 2 (move benches to the DB section)
BB Lunges 115/75
DB Bench OH extension 60-70/35-40
KB/DB sissy squats (want heavy double KB) 70/50
LM kneeling press 90/35
Option abs
Wall ball sit-ups
Wall ball Spider-Man’s