Thursday- Upper Back
Hammer Curls- 4x10
21's- Use a EZ bar: Do 7 half way up, and then 7 from half way down to your chin, and then 7 full curls. Do three sets, these should be very hard.
Db Rows- 3x10
Banded Alternate Row- 3x15 (grey bands)
Abs- 65 V-ups
Friday-
Stiff Leg Deads- warm up's x 5 reps, then two top sets x3 reps.
Hang Snatches- warm ups x3, then do 3 top sets x 3 reps.
Side Bends- 3x15
Abs- 45 Body curls
We got a great week. I hope all of you are doing well.
Coach George W Phipps
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