Busy Lifestyle Week 7
MAX TIME
Day 1
5 minute bike warm-up
Squats in%- 50x5 60x4 70x2 75x2 80x2 85x2 90 x1 95x1 100x1 105x1
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Day 2
5 minute bike warm-up
Press 5x1 HEAVY,
Reverse Grip Bent Rows or Chins 5x5-10
Pushups 3x10-15
Day 3
off
Day 4
5 minute bike warm-up
Pause Squats (2 second pause) 3x2 75%
Deadlift 70x3 80x3 85x2 90x1 95x1 100x1 105x1
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Day 5
Assistance Day-All 3x10- NO REST!
Jump Rope-2x2 minutes with a 1 minute rest
One arm row
Preacher curls
Dips
DB Upright Rows
Pullovers