FBB Monday 7th - Sunday 13th December 2020

Tuesday 8th December

 

3-4 sets:

10- 15 Db bench press 31X1

10- 15 DB bent over row 31X1

Rest 1-2 mins

 

3-4 sets:

10 Supinated ring rows 31X1

45secs Forearm plank /add weight if possible

Rest 1-2 mins

 

3-4 sets:

40 secs Weighted wall sits

10-15 Diamond press ups 2111

10- 15 Lateral shoulder raises 2111

Rest 1 -2 mins

 

4RNFT:

5-8 DB Jefferson curls

20 Russian twists

8-10 strict T2B

 

Saturday 12th December

 

3-4 sets:

8- 10 DB Muscle clean

8- 10 DB strict press

10- 15 v-ups

Rest 1-2 mins

 

3-4 sets:

10 Pull ups

10- 15 Lat pulldown

20 Rear delt flies

Rest 1 – 2 mins

 

3-4 sets:

15 DB Seated bicep curl

15 Db Standing high pull

Rest 1 – 2 mins

 

4RNFT:

10 bird dog each side

20 Sec hanging L-sit

5 plank walk outs