Today is the first day of the rest of your life: Week 9 Day 3
HIIB/
BODYBUILDING WEDNESDAY “NEW AGE BRO SPLIT”
1. Warm Up:
Row 8kcal
Banded Leg ex 1x 10/10reps
Row 8kcal
W leg rise . 10/10reps
Row 8kcal
Banded Side Leg ex 1x 10/10reps
2. HIB ”Butt & Legs”
2 Sets
A1. BR Box Squats 3×15 (2,0,0) * superset Alternating Forward Lunge 3x 10/10
– Rest 30sec –
3 Sets
2A:Stiff Leg Deadlift 3x (16/14/12)
– 3 SETS X DROPSET (10 X TILL FAILURE)
2B: BB HIP EXT – 3 SETS15 rep X DROPSET (10X10)
* superset Glute HAM Raise 3x 10
– Rest 30sec-
3 Sets
3a. W Bent Leg Hip Abductions 16/14/14
– Rest 30sec-
3. HIIB FINISHER 5R
SA OH Walking Kettlebell Lunge 20m/20m
20 wall balls
10 cal AB Legs only
20m/20m Goblet side walk
4. CORE
Alternating Leg V-Ups (1:52)
Dodaj odgovor