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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