Day 17 – 28/01/2015

Day 17 – 28/01/2015

Training Focus
Legs
Glutes
Abs

Exercises – 45 Minutes
a. Smith Squat – 25 / 12 / 12
a. Plank to Mountain Climber – 45 seconds
a. Barbell Lunges (each side) – 16 / 16 / 16
a. Z Sit Crunch – 45 seconds
b. Barbell Glute Bridge – 16 (hold last rep) / 16 (hold last rep) / 16 (hold last rep)
b. Barbell Sumo Deadlift – 12 / 12 / 12
b. KB Swing – 45 seconds
c. Standing Calf Machine – 15 / 15 / 15
c. Plyo Calf Stair Jumps – 12×3 / 12×3 / 12×3
c. Plate Crunch – 20 / 20 / 20

The structure of the session involved supersets, with each letter representing a respective superset, and ideally minimal rest in between each set.

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

Davey

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