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Aces Barbell Programme: 11th & 13th August

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FRIDAY

LV1
A. Front Squat 3 x 10-10-10
B. Bent over row 10-10-10

LV2
A. Front Squat 3 x 3-5
B. Bent over row 3 x 3-5

BODYBUILDING
X4 0:40/0:20
C1. KB Leg ext
C2. Goblet squat
C3. Calf raises

X4 0:30/0:10
D1. Lateral raises
D2. Front raises
D3. DB x2 row

SUNDAY

LV1
A. Sumo Deadlift 3 x 8
B. Bench press 3 x 12

LV2
A. Sumo Deadlift 3 x 5
B. Bench press 3 x 3-5

BODYBUILDING
X4 0:40/0:20
C1. KB swings
C2. Leg raises
C3. Glute bridge

X4 0:40/0:20
D1. DB bench
D2. Bicep curls
D3. Sit ups