Rehab Training wk6

VIP parking

SQUATS & ACCESSORIES Saturday March 16th
Cambered bar squats:
20 kg x 10
70 kg x 10
100 kg x 10
120 kg x 5 x 5
(1-arm all)
DB OHP:
10 kg x 10
17.5 kg x 10
22.5 kg x 4 x 10
DB curls:
10 kg x 10
17.5 kg x 10
22.5 kg x 3 x 10
DB side raises:
10 kg x 4 x 10
Cardio:
bike 5 mins @ +55 rpm


UPPER BODY Thursday March 14th
(1-arm all)
DB bench press:
10 kg x 10
25 kg x 10
30 kg x 10
35 kg x 10
37.5 kg x 10
DB OHP:
15 kg x 10
20 kg x 4 x 10
DB front raises:
12.5 kg x 3 x 10
DB curls:
20 kg x 4 x 10
Seated rows:
30 kg x 10
45 kg x 10
60 kg x 10
75 kg x 10
Face-pulls:
27 kg x 3 x 20
Cardio:
bike 5 mins @ +55 rpm