Touch Ups

Touch ups :

1.Wide grip lat. Pulldown (4 sets, 20,16,12,10reps increasing weight as you go) superset with DB lateral raises (4 sets, 20,16,12,10 reps increasing each set)

2. Seated wide grip row (4sets 20, 16, 12, 10reps increasing weight each set) superset with any rear delt movement 4x15reps

3.Low back hyperextensions 4x25, bodyweight superset standing DB shoulder presses 4x15reps

4. Quad extensions 4x30reps (or perform drop sets)

5. Lying or seated hamstring curls 4x30reps (or perform drop sets)

6. Heavy hip thrusts 4x10-15

Cardio:

1. 30 mins of incline walk

2. 45 mins of incline walk


Format:
1) Exercise: Sets x Reps (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)
or
2) Exercise: Reps for Set1,Reps for Set2,Reps for Set3....etc (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)

If you have questions about my workout structure or tempos, check out Latest Lift.

For Questions about my macros, go to the Food Journal page.

To find an unfamiliar exercise, search in the Exercise Library.