Sunday, November 17 – Saturday, November 23

Posted on November 17, 2019 by Anna Follman

WEEK 5

 

Day 1: 

Bench Press:

    • 1 @ 75% of 1RM
    • 1 @ 80% of 1RM
    • 1 @ 85% of 1 RM
    • 1 @ 90% of 1 RM
    • 1 Max Set @ 95% of 1 RM

Back Squat:

    • 5 x 10 @ 5-10lbs more than last time

Accessories:

    • 3 x 10 Barbell Glute Bridges
    • 3 x 10 DB Row on Incline Bench
    • 3 x 10 Band Tricep Extensions
    • 3 x 10 Ring Dips

 

Day 2: 

Strict Press:

    • 1 @ 75% of 1RM
    • 1 @ 80% of 1RM
    • 1 @ 85% of 1 RM
    • 1 @ 90% of 1 RM
    • 1 Max Set @ 95% of 1 RM

Deadlift:

    • 5 x 10 @ 5-10lbs more than last time

Accessories:

    • 3 x 10 DB Lateral Raise
    • 3 x 10 DB Shoulder Press
    • 3 x 10 GHD Hip Extensions
    • 3 x 10 Double Russian KB Swings

#WorkHardBeNice