Weightlifting

Weightlifting

Wednesday, April 19th, 2017

WEIGHTLIFTING PROGRAM:  DAY 3 WEEK 4 OF THIS STRENGTH CYCLE.

  1.   INCLINE BENCH: SET OF 10 AT 70%, SET OF 8 AT 75%, SET OF 6 AT 80%, SET OF 4 AT 85%
  2. 1 db row: 5 x 6 each arm.  you choose the weight. (SUPER SET WITH INCLINE BENCH)
  3. front squat: set of 10 @70%, set of 8@75%, set of 6@80% ,set of 4@85%
  4. TEMPO snatch grip deadlifts: 5 x 3….. 65%, 70%, 75%, 80%, 85% (take off best snatch)….TAKE 10 SEC TO GET UP AND 10 SEC TO GET DOWN.  (VERY TOUGH EXERCISE)
  5. barbell curls: 3 x 10…add weight each set.
  6. 50 sit ups using weight behind head.
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