Week#2
28/08/12 – GS Day 4
Stretching
Zercher Front SQ – 40*8, 60*8, 70*8, 80*8, 85*5*3
Cambered Bar SQ – 40*8*4
Standing Good Mornings – 6*4
Bench Pull (weight excl. bar) – 10*10, 20*6, 25*6
Rotators – 5*8*4
Hanging Ab’s – BW*12*2, BW*10*2
Overhead SQ – 0(Wooden Bar)*8*4
29/08/12 – GS Day 5
Stretching
Fat Grip BP – 40*8, 60*7, 70*6, 75*5, 80*5, 85*5
Tricep Bar – 60*5, 65*5, 70*5*3
Dumbbell Pullover – 20*10*4
Wide Rows – 45*6*4
Dumbbell Flies – 12*10*4
Superset ^ Rear Deltoid Flies – 5*10, 7*10*3
Dips – BW*15, BW*12, BW*10*2
Reverse Grip Pull Ups – BW*10*4
Rolling Ab’s – BW*8*4
Hanging Ab’s – BW*10*2
30/08/12 – GS Day 6
Stretching
Deficit Sumo DL – 50*8, 60*8, 70*8, 80*8, 85*5, 90*5
Fat Grip Alt. Rack Pulls – S60*6, C70*6, S75*6, S80*6
Seated Rows – 60*8*4
Upper Back Extension – 20*6, 20 YB*6*2, 30 YB*6
Poor Man’s GHR – RB*3 BB*6, PB RB*10, RB*2 BB*6
Reverse Hypers – 10*8*2
Hanging Ab’s – BW*12*4
Stretching