So after my little incident a couple months ago, I’m all healed and ready to get back into my groove
I’ll be cleared to lift next Monday and I can feel my first workout buildin up!!
my attack for the next 3 months will be
Monday- Legs/Shoulders
Squats 2 warm up 1x20, 1x15 4x8
RDL supersetted with Push Press
RDL 5x8
Push Press 0,8,6,10,8,6
Javelin Press super settd with lateral hold
4x6 and 0 second holds
Delt Triad
3x10
Leg Press
2 work sets of 10
1 drop set 20,20,20
Leg Extensions
Toes in,out, and neutral
1x10 each no rest
Tuesday- Cardio Abs
Hamster Cardio 1 hour
Abs
Rope Suplex
Swiss ball weighted Crunch
Incline Twist
Plank
Dragon Flag
reps of 10, circuit to failure
Wed- Chest Biceps
Pullover Floor Press 20,15,12,8,8,6,6
Incline DB Press 15,15,10,10,
Swiss Ball Fly 3x10
Hammer curl Cross Body)
Concentration Curl
High angle Rope Curl
Reverse Curl
4 sets of 8 circuit
Thursday
Repeat Tuesday
Friday-Back/Tri’s
Snatch GripSupinated Deadlift off platform 15,12, 8,8,8,8,
Peak Contraction Lat PullDowns ( each rep is held at max contract for 8 count then slowly realesed) 4 sets of 8-10
Arc Decline DB Rows 4x8
DB RowsS 4x8
Double Down Pulldowns 4x8
Decline ChinBreakers
Overhead Rope Extensions
Reverse Grip Bar Pressdown
4 x10 circuit
Monday/Wed/fri
Im sppeed roping so I can get my calf work in
I swear, I’m so ready to go
Your Immortal
Rockula