AM
[A] Shoulder mobility
[B] Weighted pull-ups 6x max
5(18 lbs.), 4(18 lbs.), 4(18 lbs.), 3(18 lbs.), 3(13 lbs.), 3(13 lbs.)
[C] Australian rows 4x max
12, 9, 8, 7
[C] Close- grip pull-ups 4x max
5, 4, 4, 3
[D] Pike mobility
Calf stretch 3x 90 (all three angles)
3 superset- 1 minute pause in between
Isometeric contraction standing pike 3x 10
Jeferson curl- 5 reps with 10 s pause on the last rep
[E] Plank workout-app
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