Have any questions about any of the exercises below? No worries, Check out full demonstration HERE
Strength – Back squat
1×5 @75% of one rep max
1×1 @80%
1×5 @75%
1×1 @80%
1×5 @75%
1×1@80
rest 3 min
Bench Press
1×5 @75% of one rep max
1×1 @80%
1×5 @75%
1×1 @80%
1×5 @75%
1×1@80
rest 3 min
shoulder combo 3x – link up top
rest 2 min
Core – weighted planks
4x45sec on and 45 sec off with a 25-45lb plate on lower back
- be sure to warm up well and use a spotter
- use a 2.5lb plate or 5lb dumbbell for shoulder combo
- link is at the top of the page
- rest as needed between all sets