Day 13 – 24/01/2015

Day 13 – 24/01/2015

Training Focus
Legs
Glutes
Biceps
Triceps

Exercises – 45 Minutes
a. Smith Machine Glute Bridge – 16 (hold last rep) / 16 (hold last rep) / 16 (hold last rep)
b. Standing Glute Pushdown (Assisted each side) – 15 / 15 / 15
c. Wide Stance Leg Press – 12 / 10 / 8 + 8
d. Barbell Bicep – 12 / 10 / 8 + 8
d. DB Hammer Curls – 10 / 10 / 10
e. Skull Crush (EZ) – 12 / 10 / 8
e. Close Grip Press (EZ) – 12 / 10 / 8
e. Tricep Rope – 12 / 10 / 8

The structure of the session involved regular sets for the legs and glutes, and supersets for the biceps and triceps, with each letter representing a respective set/superset, and a focus on progressing through the weight without the same high intensity as the other workouts performed this week.

Cheers for reading and I hope you are achieving your dreams,

Davey

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