Intensification type workouts Monday Thursday

A-1 Front Squats 5 sets x 4-6 reps on 50X0 tempo, rest interval 120 seconds ( On Thursdays substitute Trap Bar Deadlifts for the Front Squats )

A-2 One and 1/4 Lying leg curls feet outward 5 sets x 4-6 reps on 50X0 tempo, rest interval 100 seconds

B-1 Bulgarian split squats 4 x 5-7 reps on 30X0 tempo, rest interval 100 seconds B-2 Standing Good Mornings 4 sets x 6-8 reps on 3020 tempo, rest interval 100 seconds

C-1 Seated Calf presses 4 x 8-10 reps on 2210 tempo, rest interval 75 seconds

C-2 Twisting Low Cable Pull-ins 4 x 8-10 reps on 2010 tempo, rest interval 75 seconds

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