3's Week - Cycle 2 - OHP and Squats

3's Week - Cycle 2 - OHP and Squats

OHP Day

A. OHP Bar weight x 20 95x10 135x5 155x3 180x3 200x3 225x1 245x1

B. DB Lateral Raises 2x30

C. Machine rows 2x10, 1x12

D. Seated DB Shrugs 3x20

E1. DB Curls 1x12, 10, 10 E2. Bodyweight Dips 3x12

Squat Day

A. Squat

Bar weight x 20 135x10 225x5 315x3 365x3 405x2 445x1 470x1 Add Wraps 500x1 530x1

B. Leg Press 3x10

C. Leg Extension 3x15 - Alternating each leg

— Mario D'Amico
Tagged: Training Log
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