A: deadlifts 3x5 at 65% and 3 x5 at 70% B: one arm DB rows 3x12 (same as last week). C: DB chest flies and chest press 3x12 (same weight as last week). D: DB bicep curls 3x12 (same weight as last week).
A: deadlifts 3x5 at 65% and 3 x5 at 70% B: one arm DB rows 3x12 (same as last week). C: DB chest flies and chest press 3x12 (same weight as last week). D: DB bicep curls 3x12 (same weight as last week).
On the 3 mins x 15
1. Bench press for 10 reps (use same weight as last week) + 1 min plank
2. Single heavy DB rows 10 reps a side + 30 sec hollow body hold
3. Back rack lunges 10 reps per leg with 135/95 + 10 high box jumps