Week 11: This week were gonna dive straight into legs on Monday, doing three sets of two at ninety percent of our max. Then we want to focus on our quads today so we did some leg press, leg curls, and bulgarian split squats for 3 sets of 8, with a relatively heavy weight. Then after we jump into inner thigh and outer thigh machines, for four sets of twelve. Then after we did some calf raises. On Tuesday we did a good tricep, chest, and shoulder day. Starting off with our compound lift, barbell bench press for three sets of two, ninety percent of our max. Then we did some cable flies for four sets of twelve , along with incline dumbbell bench press, for three sets of eight. Then we did dips, to work our triceps. Four sets of twelve, then supersetting tricep extensions and katana extensions, three sets of twelve. We did some tricep pushdowns to finish them off. Then to finalize our workout we did another superset of lateral and forward raises. On Wednesday we decided to hit our back, biceps, and traps. As usual, we start off with our compound lift, doing 5 sets of deadlift at a heavy, but not failable weight for each of us. Then jump into some lat pulldowns, three sets of eight. Then we superset inverted and bent over rows for four sets of twelve. Then we hit our biceps, doing hammer curls, concentration curls, eZ bar curls, and preacher curls for three sets of eight for each exercise. After this we do a bicep burnout, finishing the burnout off with some negative reps, lowering the barbell as slow as possible until you cannot hold it any longer. Finally, we finish off our workout with some heavy shrugs, preferbally 225-275 lbs for five sets of five.
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Braddock, Logan, Ryley, and BillyNothing but some high school athletes tracking our weight room progress. |