Saturday 20 mins intervals, Sunday 30 mins, Monday 20 mins Saturda y Reverse Hypers 4x12 Belt squats medium stance 10x5 reps Belt squat stomps 3x50 per leg Belt squats close stance to bottom 5x5 Reverse hypers 2x12 MOnday Back pullsdowns with neutral grip and chest supported rows 10x8 reps per Wide stance long ab strap with face pullish pulls(used long ab straps with elbows in slings -5x25 abs, 5x10 face pulls One arm tricep extension 8x5 reps nonstop per arm Push ups off bench bar in rack. 500 reps SPud
Saturday and Monday
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