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Aces Barbell Programme: 9th & 11th June

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FRIDAY

LV1
A. Front squat 3 x 8
B. Bench 12-10-8

LV2
A. Front squat 3 x 5
B. Bench 3 x 5

BODYBUILDING

X3
C1. Bulgarian split squat x 8 each (add weight)
C2. Banded pull through x 15
C3. Calf raises x 20

X3
D1. Seated Arnold press x 12
D2. Seated DB lat raise x 12
D3. DB flys x 12

X3
E1. Leg raises x 12
E2. FLR 0:40-1:00
E3. Sit ups x 12-15

SUNDAY

LV1
A. Rack pulls (off blocks) 3 x 10-12
B. DB Rows 3 x 10-12

LV2
A. Rack pulls (off blocks) 3 x 6-8
B. DB Rows 3 x 10-12

BODYBUILDING
X3 0:40/0:20
C1. Bent over reverse flys
C2. Back extensions

D1. Reverse plank
D2. Ring rows

E1. Bicep hammer curls
E2. 3 pos bicep curls