friday; rest
saturday; gym
-roll
-shoulder warmup
(1) bench; 5x65,85,105
(1) palms facing chins; 3x5
(1) iso db hold; 3x30 sec/side w/100lb db
(2) squat; 5x95,115,135
(2) rdl; 3x8 @ 95
(2) shrug; 3x8 @ 115
(3) chest supported row; 3x10 @ 55
(3) scissor jumps; 2x20 (10 leg)
few stretches
sunday; rest
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