4×10 Nautilus 4ss Static farmer loaded lunges (10R/10L) +12 Leg extension or 8/12 nordic leg extension 3ss 10 dumbell strict leg deadlift + 10/15 jump squat 3x kneeling side ball throws 10r/10l + 10 crossed arm sit ups
The Full Body series
Upper body FBB
A1. 3 sets of: 1’ bike 10 Arnold press 15 One Db bicep curls
A2. 4 sets of : 8-10 Bench Press
A3.4sets of: 10 Seated Philly Press + 10 Pull ups
A4.3 sets of : 12-12 Single Arm DB Row L/R + 10 ‘’ Isometric Hold +12 Straight Arm Cable Lat Pull Down
A5.3 Sets of: 10 Glute Bridge DB Bench Fly + 10 Db Upright Row
Functional Body Building:
Full Body upper focused
Front squat 3 x 8-10 3 sets of 20 db split lunges ss 15 machine leg curls Ring or trx pull ups(feet assisted) 3 x max Bench press 3×8-10 3 sets of 12-15 ez bar row ss 15 parallete push ups 3 sets of 12 ez bar bicep curls ss 12 skullcrushers 3 sets of 20 crunches with single leg lift ss 30 rotational side plank (15 each side)
