Back Squat - 3RM
Back Squat RP - 3xFailure
Good Mornings - 1x10-12
Deadlift - 2x6-8
Superset:
Weighted Chin-ups - 3x6-8
DB Bentover Rows - 3x8-12
DB Reverse Flies - 1x15-20
Toes to Bar - 40 reps
Notes:
For the DB Bentover Rows, set your bench to the incline position. Then sit with your chest resting on the inclined bench. Row both DB's at the same time while resting your chest on the bench.
I PR'd my Back Squat 3RM @ 330 lbs. I also did the rest pause sets @ 275 for 9, 5, and 3 reps. For the Deadlift, I did 345 lbs for 8 and 6 reps. I used 50 lbs for the chin-ups and 50 lb DB's for the DB rows.
ReplyDeleteTry to keep your rests for the rest pause lifts to around 30-40 seconds.
ReplyDelete