New Workouts

Here are the Three New Workouts that Coach Anthony has programmed for me for the next 3 Weeks.

Coaching notes: Plenty of volume here, play around with loads and try not to hit failure. Lactate production, but not failure. The key to success here is time under tension

Workout A

A1: DB Step Ups @ 20X1; 4 X 10-12; rest 60 sec.
A2: Pull Ups @ 3111; 4 X 10; rest 60 sec.

B1: Lunges  3 X 12 Fast; rest 45 sec.
B2: Inc. DB Bench @ 4111; 3 X 10-12; rest 45 sec.

C1: Straight leg Dead lift @ 4010; 3 x 10; rest 45 sec.
C2: BB Shldr. press @ 3111; 3 X 10-12; rest 45 sec.

D1: seated DB Hammer Curl @ 4111; 2 X 10-12; rest 30 sec.
D2: Standing French press @ 4222; 2 X 10-12 ; rest 30 sec.

Workout B

A1: Good Morn. @ 3111; 4 X 10-12; rest 60 sec.
A2: Clap Push Up; 4 X 10; rest 45 sec.

B1: Leg Press @ 4010; 3 X 12-15; rest 60 sec.
B2: seated cable row to belly @ 30X2; 3 X 10-12; rest 45 sec.

C1: BB Curl @ 31X1; 2 X 10-12; rest 45 sec.
C2: Lying DB tricep ext. @ 41X1; 2 X 10-12; rest 30 sec.


Workout C
A1: Front Squat @ 40X1; 4 X 10-12; rest 60 sec.
A2: Bench press @ 40X1; 4 X 10-12; rest 60 sec.

B1: Lunge; 4 X 12-15; rest 60 sec.
B2: BB Row @ 3111; 3 X 10-12; rest 60 sec.

C2:Reverse BB Curl @ 2121; 2 X 12-15; rest 30 sec.
C2: Tricep press down supinated @ 3121; 2 X 12-15; rest 30 sec.