Warm-up
- 10 min of Joint Mobility exercises & Dynamic Stretching
Workout
Superset #1
- Roll-Outs – 10 sets of 10 – supersetted with
- Jumping Lunge – 10 sets of 20 reps
No rest between sets– 1 min rest between superset 1 & 2
Superset #2
- 1 Arm Pulldowns – 21x tempo – 160×5/175×5/190×5/205×5/220×5/235×5/250×5/250×5/250×5/250×5, supersetted with
- GH Raise – 21x tempo – 10 sets of 5 reps
No rest between sets
60 sec rest between superset 2 & 3
Superset #3
- Lateral Raise – 40 lb DBs – 8 sets of 8 reps – 211
- Straight Arm Pushdowns – 145×15/160×15/175×15/190×15/205×15 x 4 sets
- Alternating DB Curls – 40 lbs – 8 sets of 10 reps
No rest between sets
60 sec rest between superset 3 & 4
Superset #4
- Cybex Kneeling Leg Curl – 90×5 / 180 x 5 reps x 5 sets – 41x tempo, supersetted with
- Bulgarian Squat – BW x 15 reps x 6 sets – tempo 21x, supersetted with
- Face Pull – Green Jumpstretch band – tempos 21x – 6 sets of 12/12/12/10/10/9 reps
No rest between sets
120 sec rest between superset 4 & 5
Superset #5
- Cybex Overhead Press – 110×12/130×12/150×9/170×8/190×6/205×4/220×4 – 41x tempo, supersetted with
- 1 Leg Squat – BW x 5 reps x 7 sets – tempo 21x
No rest between sets
10 min of stretching & joint mobility
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Whoa, I love that glute/ham raise idea.
Love the glute ham raise.
Hey, quick idea for a post. Have you ever done a post on sex before or after exercise? Does it give you a valuable testosterone boost or does it sap the reserves? Will it contribute to size and strength gains or is it just a harmless and enjoyable indulgence?
BTW, imagine being one of the doctors involved in that study. HA!