Cable rows: warmups, 100x13
Pulldowns: 60x13, x12, x12, x13
Incline press: warmups, 100x10x2, 100x5
Band Flyes: Ox20, x18, x17, x13
Rear delts: Ox12x3 slow eccentric
Side raise: 10kg plate x12x3
Ezy curl: 28x8, 38x8x3
Lying extension: warmups, 60x12x3
Notes
Hot, hard work, pump, great stuff.
Thats about it for the more hypertrophy based training. The next week is off/light work. Then into a slight 50.50 strength hypertrophy, building into the Nationals training block, once I actually have a date set.
Thats about it for the more hypertrophy based training. The next week is off/light work. Then into a slight 50.50 strength hypertrophy, building into the Nationals training block, once I actually have a date set.
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