A (Mon/Fri)
Monday 21 Dec 2020, 11:14
Handstand Push Up
Set 1: 9 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 5 reps
Set 5: 5 reps
Set 6: 4 reps
Set 7: 3 reps
SUPERSET
Standing Calf Raise (Dumbbell)
Set 1: 15 lbs × 16
Set 2: 15 lbs × 15
Set 3: 15 lbs × 14
Set 4: 15 lbs × 15
Set 5: 15 lbs × 14
Set 6: 15 lbs × 13
Lateral Raise (Dumbbell)
Set 1: 10 lbs × 12
Set 2: 10 lbs × 12
Set 3: 10 lbs × 11
Set 4: 10 lbs × 11
Set 5: 10 lbs × 10
Note: Really hard to grab
Chest Dip
Set 1: 18 reps
Set 2: 15 reps
Set 3: (+5 lbs) × 12
Set 4: (+5 lbs) × 11
Set 5: (+5 lbs) × 10
Set 6: (+5 lbs) × 8
Hanging Leg Raise
Set 1: 15 reps
Set 2: 13 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Bent Over Row (Band)
Set 1: (+62 lbs) × 10
Set 2: (+59 lbs) × 11
Set 3: (+59 lbs) × 11
Set 4: (+59 lbs) × 11
Set 5: (+59 lbs) × 10
Bulgarian Split Squat
Set 1: 35 lbs × 17
Set 2: 35 lbs × 17
Set 3: 35 lbs × 17
Set 4: 35 lbs × 17
Set 5: 35 lbs × 17
Workout notes: hspu 10-15
calf 10-20
dip 10-20
row 10-20
squat 15-25
leg raise 10-20
lat raise 15-30
with Strong
https://strong.app.link/0qjNGWfhpcb
Monday 21 Dec 2020, 11:14
Handstand Push Up
Set 1: 9 reps
Set 2: 8 reps
Set 3: 6 reps
Set 4: 5 reps
Set 5: 5 reps
Set 6: 4 reps
Set 7: 3 reps
SUPERSET
Standing Calf Raise (Dumbbell)
Set 1: 15 lbs × 16
Set 2: 15 lbs × 15
Set 3: 15 lbs × 14
Set 4: 15 lbs × 15
Set 5: 15 lbs × 14
Set 6: 15 lbs × 13
Lateral Raise (Dumbbell)
Set 1: 10 lbs × 12
Set 2: 10 lbs × 12
Set 3: 10 lbs × 11
Set 4: 10 lbs × 11
Set 5: 10 lbs × 10
Note: Really hard to grab
Chest Dip
Set 1: 18 reps
Set 2: 15 reps
Set 3: (+5 lbs) × 12
Set 4: (+5 lbs) × 11
Set 5: (+5 lbs) × 10
Set 6: (+5 lbs) × 8
Hanging Leg Raise
Set 1: 15 reps
Set 2: 13 reps
Set 3: 10 reps
Set 4: 10 reps
Set 5: 10 reps
Bent Over Row (Band)
Set 1: (+62 lbs) × 10
Set 2: (+59 lbs) × 11
Set 3: (+59 lbs) × 11
Set 4: (+59 lbs) × 11
Set 5: (+59 lbs) × 10
Bulgarian Split Squat
Set 1: 35 lbs × 17
Set 2: 35 lbs × 17
Set 3: 35 lbs × 17
Set 4: 35 lbs × 17
Set 5: 35 lbs × 17
Workout notes: hspu 10-15
calf 10-20
dip 10-20
row 10-20
squat 15-25
leg raise 10-20
lat raise 15-30
with Strong
https://strong.app.link/0qjNGWfhpcb
