Busy Lifestyle Week 5
We should be ready to hit some new maximums in 2 weeks!
Day 1
5 minute bike warm-up
Squats in%- 50x5 60x4 70x2 75x2 80x2 85x2 90 3x2, 70x8
Leave
Day 2
5 minute bike warm-up
DB Push Press 7x2, work up in weight each set supersetted with Reverse Grip Bent Rows or Chins 7x5-10
DB Incline Bench- 5x6, 1x12
Day 3
HIll Sprints- 20-40 yards, 20 minutes total, (This could be done on a Saturday if you are worried about your recovery for the deadlift)
Day 4
5 minute bike warm-up
Pause Squats (2 second pause) 3x2 70%
Deadlift 7x2 at 90% of their 1RM with a 3-4 minute rest between sets
Leave
Day 5
Assistance Day-All 3x10- NO REST!
Jump Rope-2x2 minutes with a 1 minute rest
One Arm Row
EZ Curls
Dips
BB Shrugs
Floor Bench Press
