Week 7-8

Week 7-8
Raven Herschel Date Day 1 SUPERSET (4 X's both movements) Hamstring Curls Set 1 / 10 reps Set 2 / 10 reps Set 3 /10 reps Set 4 / 10 reps Machine Abduction Set 1 /20 reps Set 2 / 20 reps LBS Set 3/ 20 reps LBS Set 4 / 20 reps LBS Leg Press- Feet high and wide Set 1 (15 reps) LBS Set 2 (15 reps) LBS Set 3 (15 reps) LBS Set 4 (15 reps) DB Sumo Squats Constant tension / stay low. No lockout at top Set 1 / 15 reps 60 lb DB Set 2/ 15 reps LBS Set 3/ 15 reps LBS Hip Thrusts Set 1 / 15 Reps 2 plates (45s) on each side Set 2 /15 reps LBS Set 3 /15 reps LBS Day 2 Push Ups Set 1 / 12 reps Set 2/ 12 reps Set 3 / 12 reps Face Pulls Set 1 / 15 reps LBS Set 2 / 15 reps LBS Set 3/ 15 reps LBS BB Military Press Set 1 / 12 reps LBS Set 2/ 12 reps LBS Set 3 / 12 reps LBS Barbell Front Raises 20 lbs Set 1 / 12 reps LBS Set 2/ 12 reps LBS Set 3/ 12 reps LBS Incine Bench Press 15 Reps @ 20 lbs Set 1 /15 reps LBS Set 2/ 15 reps LBS Set 3 / 15 reps LBS Overhead Tricep Extensions 15 Reps Set 1 / 15 reps LBS Set 2 / 15 reps LBS Set 3 / 15 reps LBS Day 3 Leg Extension Set 1 / 15 reps LBS Set 2 / 15 reps LBS Set 3 / 15 reps LBS Machine Adductors Set 1 / 15 reps LBS Set 2 / 15 reps LBS Set 3 / 15 reps LBS Barbell Back Squats Set 1 / 15 reps as the reps drop, increase weight Set 2 / 12 reps LBS Set 3 / 10 reps Hip Thrusts ( B Stance) 15 reps on each leg Set 1 LBS Set 2 LBS Set 3 LBS High Box Step ups 15 on each leg ( weighted) Set 1 LBS Set 2 LBS Set 3 LBS Day 4 Machine Assisted Pull Ups 15 Reps Set 1 LBS Set 2 LBS Set 3 LBS Close Grip Cable Row 15 Reps Set 1 / 15 reps LBS Set 2 / 15 reps LBS Set 3 / 15 reps LBS Landmine Shoulder Press Set 1 / 15 reps LBS Set 2 / 15 reps LBS Set 3 / 15 reps LBS Barbell Deadlift 12 Reps Set 1 LBS Set 2 LBS Set 3 LBS Lateral Raises 12 Reps Set 1 LBS Set 2 LBS Set 3 LBS Bicep Curls (30 lbs) 15 Reps Set 1 LBS Set 2 LBS Set 3 LBS Day 5 Sled Push Sled Push / Heavy down and back Set 1 rest 90 secs Set 2 LBS Set 3 LBS Seated Hamstring curls 15 Reps Set 1 LBS Set 2 LBS Set 3 LBS Hack Squat 15 Reps Set 1 LBS Set 2 LBS Set 3 LBS Bulgarian Split Squats 15 reps on each leg Set 1 LBS Set 2 LBS Set 3 LBS Set 4 LBS Cable Kickbacks 15 Reps Set 1 LBS Set 2 LBS Set 3 LBS Walking Lunges 12 down/ 12 back Set 1 LBS Set 2 LBS Set 3 LBS Daily Abs Planks 30 Seconds Set 1 LBS Set 2 LBS Set 3 LBS Alternate Pikes 20 Reps Set 1 LBS Set 2 LBS Set 3 LBS Russian Twists 30 Seconds Set 1 LBS Set 2 LBS Set 3 LBS Leg Raises 15 Reps Set 1 LBS Set 2 LBS Set 3 LBS Ball Crunches 25 Reps Set 1 LBS Set 2 LBS Set 3 LBS Captian’s Chair Hanging Leg Raises 15 Reps Set 1 LBS Set 2 LBS Set 3 LBS