Yesterday I woke up on the wrong side of the bed. Fighting mad, for no reason really. By the time I hit the gym I was ready to blow off some steam. So, fair warning. You should never have this many sets in one workout. I knew this when I was doing the workout, but I chose venting over intelligent workout design.
|Barbell Hip Thrust||5/150||5/150||5/150||5/150||5/150||5/150|
|Db chest press||7/2×35||7/2×35||4/2×40||4/2×40||4/2×40||4/2×40|
|SA Db row||4/50||5/50||5/50||5/50||5/50||5/50|
|Kb push-up||6/bw||6/bw||6/single leg||6/single leg||4/feet elevated||4/feet elevated|
|Seated cable row||6/100||5/105||5/105||5/105||5/105||5/105|
|Side Plank||30 sec||45 sec||45 sec||45 sec||45 sec||45 sec|
|Free Motion Chest Press||5/80||5/85||5/90||5/90||5/90||5/90|
|Sa cable row||5/45||5/50||5/50||5/50||5/50||5/50|
|Decline Weighted Sit-up||15/8||15/8||15/8||15/8||15/8||15/8|
|Turkish Get-up to carry||30 yds/20||30 yds/20||30 yds/20|
|Sl RDL on Bosu||8/15||8/15||8/15|
- All weights in Lbs.
- Sa = single arm, Db=dumbbell, Rdl = Romanian deadlift, Sl = single leg
- All unilateral exercises, reps & weight listed per side