Squat/Bench Variants

DAY 5 WEEK 1

Friday
25 Oct 2019

SSB Bar Squats (or do front squats if you don’t have this bar)
Set 1 6 REPS @ RPE 8
Set 2 10 REPS @ RPE 8
Set 3 8 REPS @ RPE 8

Goodmornings:
Set 1 12 REPS
Set 2 8 REPS
Set 3 6 REPS
Set 4 15 REPS

Close Feet Leg Press:
Set 1 15 REPS
Set 2 12 REPS
Set 3 10 REPS
Set 4 7 REPS

Close Grip Bench Press:
Set 1 8 REPS @ RPE 10
Set 2 8 REPS @ RPE 10
Set 3 5 REPS @ RPE 10

Dumbbell Incline Bench Press:
Set 1 15 REPS
Set 2 12 REPS
Set 3 10 REPS
Set 4 8 REPS

Dumbbell Flys
Set 1 15 REPS
Set 2 12 REPS
Set 3 10 REPS
Set 4 8 REPS

Cable Face Pulls:
Set 1 20 REPS
Set 2 15 REPS
Set 3 12 REPS
Set 4 10 REPS

Lying Dumbbell Floor Tricep Extensions:
Set 1 15 REPS
Set 2 12 REPS
Set 3 10 REPS
Set 4 8 REPS

Dumbbell Curls:
Set 1 15 EACH ARM
Set 2 15 EACH ARM
Set 3 15 EACH ARM

Cable Tricep Pushdown:
Set 1 20 REPS
Set 2 15 REPS
Set 3 12 REPS
Set 4 10 REPS

Weighted Sit Ups
Set 1 25 REPS
Set 2 25 REPS
Set 3 25 REPS
Set 4 25 REPS

Cool Down:
10-15 Min walk on treadmill 2.0-2.5 speed

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