Three days a week * 8 weeks
goals and impressions before I start:
squat at 45- easy, 95 not hard, 145 not sure I can do full range of motion
power squat- easier that it looks
one arm swing- hard work but do able, goal is each arm 3 sets of three at 30 lbs to start
walking lunges- hate, may sub split leg squats instead, one set each leg forward and rear.
glute presses- not sure why I need to do this but I will be a good girl and cooperate
millitary press, not sure how this workws, will consult youtube
partial press- if this is that damn machine...
lat pull downs- 70 lbs and play with bars/grips
reverse fly- good for concentration, actually feels good- 12 lbs each hand, bent over?
overhead squats- will start with bar only
good mornings: need to consult you tube will start with light bar only
leg extensions and leg curls. yuck yuck yuck
sled- could be fun
farmer's walk. sounds like work
Day1: Back Squat (45, 95, 145) x (8, 5, 5)
Power Squat from bottom (165,,,) x (5 singles)
One-arm Swing (30,,,,) x (triples to new pr)
Walking Lunges or Farmers Walk
Kickbacks on glute machine
full stack x 8-10 each leg
Day2: Military Press (45,,,) x (sets of 5)
Partial Press
behind the neck or use machine
bottom range for triples to new pr
Lat Pulldowns
Reverse Fly
Core work
Day3: Overhead Squat sets of 8-10
Goodmornings (45, 60,,) x (8,8,,)
Leg Curls
Sled or Farmers Walk
Leg Extensions
