Westside kava

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Sunday – Maximum effort E squat/deadlift

* ME exercise – Close stance bent over good morning – work up to a single or triple

* Assistance – Glute – Ham raise – 5 sets of 8-10 reps

* Abs – Standing abs – 4 sets of 8-12

* Obliques – Dumbbell side bends – 3 sets of 4-8 reps

* Reverse hypers – 3 sets of 8-12 reps

Tuesday – Speed bench

* Speed Bench – 8 sets of 3 reps at 60% of your one rep max (siin kasutan ka kette + kumme)

* Pressing movement – Closegrip 3 board press – 3 sets of 5

* Extension – Elbows out extensions – 3 sets of 6-10 reps

* Lat work – T-bar rows – 4 sets of 5-8 reps

* Shoulder work – A few light sets of side laterals and front raises

Thursday – Speed squat

* Speed squat – 10 sets of 2 reps at 50% of your one rep max (ketid+kummid)

* Speed deadlift – 6 singles of 60% of one rep max

* Assistance – Zercher squats – 5 sets of 6-8 reps

* Abs – Decline sit-ups with 5 second pause at bottom 1 – 4 sets of 82 reps

* Obliques – Dumbbell side bends – 3 sets of 4-8 reps

* Reverse hypers – 3 sets of 6-8 reps

Friday – ME BenchME Exercise

* Bench press up to max single + pakuga sooritused

* Closegrip Incline press – work up to max single

* Extension – Skull crushers – 3 sets of 6-10

* Lat work – T-bar rows – 4 sets of 5-8

* Light shoulder work

* Pressing movement – floor press – 3 sets of 5