Cycle 1, Week 3 (5, 3, 1 Reps x 3 Sets)

Posted on February 16, 2020 by Blossom

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Week 3

40000 steps

60 mins spin bike

Reduce weight by 1-2kg and cut out alcohol
Weights, Try to work up to a 1RM of 86 on Hexbar Deadlift and 62 on Squat

Monday		Tuesday
Mobility		Mobility
Agile 8	KG/Rep	Agile 8	KG/Rep
W (MP)	17x 15	W (SQ)	20 x 15
MP	22.5 x 5	W (SQ)	30 x 15
MP	25 x 3	SQ	40 x 5
MP	27.5 x 1+	SQ	45 x 3
W (HT)	60 x 15	SQ	50 x 1+
HT	80 x 5	Uni DB Press	10
HT	90 x 3	Uni DB Press	10
HT	105 x 1+	Uni DB Press	10
Seated Row	10	Bi Curls	10
Seated R	10	Bi Curls	10
Seated R	10	Bi Curls	10

Thursday		Friday
Mobility		Mobility
Agile 8	KG/Rep	Agile 8	KG/Rep
W (BP)	20 x 15	W (DL)	28 x 15
W (BP)	22 x 15	W (DL)	30 x 15
BP	27.5 x 5	DL	42.5 x 5
BP	32.5 x 3	DL	47.5 x 3
BP	35 x 1+	DL	52.5 x 1+
Curtsy	10	DB Pullover	10
Curtsy	10	DB Pullover	10
Curtsy	10	DB Pullover	10
Ham Curls	10	LM Press	10
Ham Curls	10	LM Press	10
Ham Curls	10	LM Press	10

Category: 531, Uncategorized, Weekly Programs

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