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Pax: lonzo, bongo, Isosceles, Huckleberry, Woodstock
QiC: woodstockGroup 1 – regular Bench / Bent Over Row supersets – 12-15 reps, then 12-15 reps. 3 sets. Then close bench and upright rows 12-15 reps 3 sets
Group 2 – Curl / Extension superset – 15-20 reps, then 15-20 reps. 3 sets. then front raise 3 sets to failure.Switch
All – shoulder press, Shrug, deadlift continuous set pyramid. 12/12/12, 10/10/10, 8/8/8 6/6/6 4/4/4.
All – heavy squats x 15, light lunges x 15 (2 is 1) 4 sets
All – core work – side bends, block up flutters
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