Week of Workouts #25

Check out last weeks workouts here.

Monday
Bench: 4x4x55#
DB row: 10x2x25# 8x30# 6x2x30#

SS DB shoulder press: 10x15#, 8x20#, 6x2x20#
Single arm chest cable fly ES: 4xsame reps as abovex10#

T bar row: 10x75, 2x8x80 4x6x85

SS Single arm incline DB press:3x8x20
Facepulls: 3x8x35

Finsher:
1 round 54321 DB shoulder press 20# DBS
3x10 ES 20# DB row
3x10 DB floor chest press 20# DBS

Tuesday
Restarting Jonnie Candito's 6 Week Powerlifting Program!

Squat: 45x5, 65x5 85x4 90x4x6
Deadlift: 95x5 115x2x5 130x2x6

Front squat: 45x5, 65x3, 85x2x1, 70x5x3
BSL: 3x8 ES total 60#

Back lunge to kick: 2x8ES 30#
Single leg ext: 2x6ES 40#
Side lunge: 2x8ES 25#

Wednesday
Today I met with a trainer at my gym and worked on form for my powerlifting. It helped a lot.

I also did some sprints in the AM.

Thursday
Bench: 2x10 45# 8,6x55
DB row: 25x10,10 30x,6

DB shoulder press: 15sx12,12 17.5sx10, 20sx8
Single arm chest fly:8x4 10#

T bar row: 75x12,12 77.5x10 80x8

Push press: 45x3x5

Facepull: 35x8x3
Single arm DB chest press:20x8x3

Friday
I loved some battle ropes today, and some biceps and triceps work!

Saturday
Squat:
45x5,65x5,85x4, 90x10, 95x5x3
Pause deadlift:100x8x3
Front squat: 45x5, 65x2x4, 70x2x3, 75x2x2

BSL: 60# total 3x10 ES

Single leg ext: 40x2x8 ES

Sunday
I need to start going back to church, so I went today. I woke up early and got in a workout.

Bench: 2x10 45# 8,6x55

DB row: 25x10,10 30x,6
Single arm chest fly cable: 4x8 10#

DB shoulder press: 15sx12,12 17.5sx10, 20sx8
SS incline pushup 4xsame rep

T bar row: 75x12,12 77.5x10 80x8

3 rounds:
6 face pulls 40#
6 single arm db press ES 20#
6 shoulder press ES 15#

How did you workout this week?

Natalie NGYY