Sun 11th Sep 2022 at 10:00am by TeeBee
Cross > Weights
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Time
1:00:00
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Surface
Road
Notes & Comments
Supersets Phase, Week 3 (wk ending 11th September)
Dead lift
Warm up - 1 x 10 @ 39Kg
4 x 7 @ 55Kg
Keep 7 reps next week and concentrate on form
Superset 1
Chest Fly (using 2x2kg plates) x15
Chest Press (2x 8Kg db) x 15
2 sets
Superset 2
Glute Bridge Pullover (using 14kg db) x15
Single Arm Bent over Row (using 14kg db) x15
3 sets
Superset 3
Glute Bridge (weighted, using 10kg db) x15
Nordic reverse curl (using 5kg plate) x15
Front squat (10kg db) x15
3 sets
A good session, although need to concentrate on form on deadlifts now it's getting heavy - holding core and making the legs to do the work.
Could really feel the benefit to glutes (especially L glute) during superset 3. Finally getting into the right muscles, I think.
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