- squat:
8 x 20 kg
4 x 60 kg
4 x 80 kg
2 x 100 kg
1 x 110 kg
4 x 8 x 115 kg
Giant set 1.
- ab pulldowns:
4 x 8 x 25 kg
Giant set 1.
- deficit deadlift:
4 x 60 kg
3 x 80 kg
1 x 100 kg
8 x 110 kg
8 x 112 kg
8 x 115 kg
8 x 117 kg
Giant set 2. 1 inch deficit.
- hanging knee raise:
4 x 8
Giant set 2.
- lunges:
8 x 40 kg
2 x 8 x 50 kg
These will be good for the glutes and overall stability on farmer's walks and yoke walks.
- goodmorning:
2 x 8 x 60 kg
12 x 60 kg
Should do them on Monday and hyperextensions on Thursday.
- T-bar row:
2 x 20 x 30 kg