11/10/2019

Squat, Chest

Warm-up

Bicycling, Stationary
1 set, 3 minutes

Bodyweight Walking Lunge

1 set, 100-200 feet

Barbell Full Squat

Deep squat, no belt
10 sets, 10, 10, 5, 5, 3, 3, 3, 1, 1, 1 reps

Superset

Glute Ham Raise

3 sets, 10-15 reps

Bodyweight Walking Lunge

3 sets, 200 feet (Rest as little as possible between sets)

Barbell Bench Press - Medium Grip

1 set, 30 light reps (warm-up)
4 sets, 12, 10, 8, 6 reps

1/2
11/10/2019

Triset

Incline Dumbbell Press

3 sets, 12 reps

Pushups
3 sets, 20 reps

Dumbbell Flyes
3 sets, 20 reps

2/2