7d • General discussion
Mondays START WEEK STRONG
LIFT 1:
hypertrophy
rest - at least 3:00
tempo - control down, fast up
*means each side
warm-up (light 8-10 minutes of desired movement)
(2) dumbbell rear foot elevated split squats (4x6)* 40lbs
seated cable single arm row (4x6)* 42.5lbs
medicine ball parallel rotational throw (4 of x8)* the lighter the better
seated machine hamstring curls (4x8) two legs, not one this time
1/2 kneeling single arm overhead press (4x6)* 25lbs
dumbbell lateral flexion (4x8)* 35lbs
finisher: countdowns (10) TIMED
10 push-ups, 10 squat jumps
:10 break
9, 9
:10 break
8, 8
:10 break
7, 7
:10 break
6, 6
from 5 down, no breaks
Monday sets the tone. Show up for yourself.
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Mondays START WEEK STRONG
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