Professional Documents
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11&12
APRIL
Strength Training
*done with 2 mins of rest between sets – Remember if you complete the set ADD WEIGHT**
Monday:
Bench Press 1x6 2x4 1x2
Squats 2x8 1x6 2x4
Shoulder Press 4x8
DB Incline Press (on ball) 3x12
Seated Rows 4x6
DB Punches 3x10 alternate arms
Squat-Pulls 3x15
Wednesday:
Mustang Cleans 3x8 alternate between an overhead press and squat to finish the clean
Plate Jump Squats 3x8
Overhead Plate Lunges 3x20
Towel Pull-Downs 3x12
Plate Circuit 3x12
Glute-Ham Raise 3x12
DB Swings 3x15
Friday:
Bench Press 2x6 2x4
Squats 4x4
Plate Jump Squats 3x15
Tricep Curls 2x8 2x6
Bicep Curls 4x6
DB Rows 3x8 Alternate arms
Plate Circuit 4x12