Work up to 1RM deadlift: 3x3@60kgs, 2x3@80kgs, 2x2@100kgs, 1@120kgs, 1@130kgs, 1@140kgs, 1@150kgs, 1@160kgs, 1@170kgs (officially…
Week 8 – Your Workout of the Week
Floor Press Max Effort (min 8 sets) *max weight
Chains Pin Lock out Top Pin 3 warm up sets plus 6 top sets 5 reps (10 sec Rest)
Tricep Ext 7 x 8 (10se rest) – D.B pass ears
Band Pushdowns 3 x 20
D.B Rotation 4 x 12 reps
Heavy Seated Rows 5 x 8,7,6,5,4,3 *max weight
Main focus of the workout, was triceps and some shoulder rotation work.
Cheers
Steve Thompson
Getstrength.com
