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Aces Barbell Programme: 15th & 17th September

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FRIDAY

LV1
A. Front Squat 10-10-10
B. Bent over supine row 10-10-10

LV2
A. Front Squat 3 x 3-5
B. Chin up 3 x 4-6

BODYBUILDING
X3 0:45/0:15
C1. Heels elevated goblet sq
C2. Walking lunges
C3. Ring FLR

X3 0:45/0:15
D1. Ring rows
D2. Bent over reverse flys
D3. Bicep curls

SUNDAY

LV1
A. Deadlift 3 x 8
B. Press 10-10-10

LV2
A. Deadlift 3 x 3-5
B. Press 3 x 3-5

BODYBUILDING
X3 0:45/0:15
C1. Glute bridge ups
C2. Bent over pronated DB row
C3. Banded straight arm pull downs (dowell)

X3 0:45/0:15
D1. Lat raises
D2. Arnold press
D3. Banded tri ext