Rohit - Phase 1
last modified: 2 days, 4 hours ago
Day 1 - Details
Kness Over Toes Hold
- Sets: 2
- Reps: 15s/15s
- RPE:
- Rest: 30-45s
Single Leg Plate Pogo
- Sets: 2
- Reps: 15/15
- RPE:
- Rest: 30-45s
BB Squats
- Sets: 2
- Reps: 5
- RPE:
- Rest: 2-3min
Cable Facepull
- Sets: 2
- Reps: 15
- RPE:
- Rest: 45s-1min
Front Rack DB Split Squats
- Sets: 3
- Reps: 10/10
- RPE:
- Rest: 45s-1min
Superset superset SL Wall Hip Rotations
- Sets: 3
- Reps: 5/5
- RPE:
- Rest: 45s-1min
SA Front Rack Cossack Lunge
- Sets: 2
- Reps: 5/5
- RPE:
- Rest: 45s-1min
Cable Iso Hold
- Sets: 2
- Reps: 10s/10s
- RPE:
- Rest:
SA Grip Pinch
- Sets: 1
- Reps: 50/50
- RPE:
- Rest:
Airdyne (Lactic)
- Sets: 3
- Reps: (3) 10s/5s x 3
- RPE:
- Rest: 1min
Day 2 - Details
Pull Ups
- Sets: 2
- Reps: Min 10, Max
- RPE:
- Rest: 30-45s
KB Swings
- Sets: 2
- Reps: 10
- RPE:
- Rest: 30-45s
BB RDL
- Sets: 2
- Reps: 5
- RPE:
- Rest: 2-3min
Rope Lat Pulldown
- Sets: 2
- Reps: 12-15
- RPE:
- Rest: 45s-1min
Hand Support SL RDL
- Sets: 3
- Reps: 6-8/6-8
- RPE:
- Rest: 45s-1min
Superset Wall Support Clamshell
- Sets: 3
- Reps: 10/10
- RPE:
- Rest: 45s-1min
Reverse Hyper
- Sets: 3
- Reps: 6/8
- RPE:
- Rest: 45s-1min
Pull Up Hold Knee Tuck
- Sets: 1
- Reps: 30
- RPE:
- Rest: 45s-1min
Grip Machine
- Sets: 1
- Reps: 100
- RPE:
- Rest:
Airdyne (Sprints)
- Sets: 8
- Reps: 8s/30s
- RPE:
- Rest:
Day 3 - Details
Lu Raise
- Sets: 2
- Reps: 5/5
- RPE:
- Rest: 30-45s
DB Pullover
- Sets: 2
- Reps: 10/10
- RPE:
- Rest: 30-45s
BB Bench Press
- Sets: 2
- Reps: 5
- RPE:
- Rest: 2-3min
Incline Narrow Press
- Sets: 3
- Reps: 6-8
- RPE:
- Rest: 45s-1min
SA Cable Rot Press
- Sets: 2
- Reps: 10/10
- RPE:
- Rest: 45s-1min
Superset Tricep Pushdown
- Sets: 2
- Reps: 12-15
- RPE:
- Rest: 45s-1min
Hurricane Calf Raise
- Sets: 3
- Reps: 15
- RPE:
- Rest: 45s-1min
Cable Twist
- Sets: 2
- Reps: 10/10
- RPE:
- Rest:
Grip Roll
- Sets: 1
- Reps: 5
- RPE:
- Rest:
MB Slam
- Sets: 3min
- Reps: 20s/10s
- RPE:
- Rest: