Notes
Heavy week 4
Compound + Shoulder + legs at 90%
5 x 5 for deadlifts & seated arnold press (Group A)
4 x 5 for Group B
5 x 5 for Ez curl bar
Rest 45 secs between exercise
90 secs between sets
3 mins between groups
Warm up
3 mins jumprope
3 laps (45-60 secs) farmers walk with 25kg dumbbells
90 secs side bridges & swissball front bridge