In this week we decide to switch it up, starting off with a solid push day. Our first exercise being barbell bench press for five sets of five, 75 percent of our max. Then we jump into some cable flies for a good pump. We superset pushups and overhead tricep extensions, getting the triceps warmed up. After they are warmed up we began to do some tricep pushdowns, following this with a superset of dips and katana extensions. On Tuesday we did a pull day, starting off with lat pulldowns. Then we decided to superset inverted rows and bent over rows. After this we finished up our back with some shrugs to turn our traps into mountains. Now we start the bicep portion of our pull day, starting off with some basic curls and concentration curls. After these exercises we did a superset of hammer curls and preacher curls. We finally did a burnout of forearm curls. On Wednesday we did legs, starting off with squats. We did five sets of five for 75 percent of our max. Then we jumped into goblin squats and bulergain spilt squats for a superset for 4 sets of 12. Then we did leg extensions for 3 sets of 8, right after doing 3 sets of 8 of leg curls. We finished our leg day with calf raises for 2 sets of 24 reps, with dumbbells of your choice.
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Braddock, Logan, Ryley, and BillyNothing but some high school athletes tracking our weight room progress. |