Raven Herschel
Day 1SUPERSET(4 X's both movements) Hamstring CurlsMachine Abduction
DB Sumo SquatsConstant tension / stay low. No lockout at top Hip Thrusts
Day 2Push Ups
Face Pulls
BB Military Press
Barbell Front Raises20 lbs
Incine Bench Press15 Reps @ 20 lbs
Overhead Tricep Extensions15 Reps
Day 3Leg Extension
Machine Adductors
Barbell Back Squats
Hip Thrusts ( B Stance)15 reps on each leg
High Box Step ups15 on each leg ( weighted)
Day 4Machine Assisted Pull Ups15 Reps
Close Grip Cable Row15 Reps
Landmine Shoulder Press
Bicep Curls (30 lbs)15 Reps
Day 5Sled PushSled Push / Heavy down and back
Seated Hamstring curls15 Reps
Bulgarian Split Squats15 reps on each leg
Walking Lunges12 down/ 12 back
Daily Abs
Captian’s Chair Hanging Leg Raises15 Reps
|