Workouts week of 4.21
4.22 Run / Full Body
AM: 5k easy run
PM: Full Body
Squat 5x8
Bench 5x6
Hammer strength high row 5x6
Hammer strength shoulder press 5x12
Db skullcrusher superset db curls 4x10
4.23 Pull / Run
AM: Pull
Pull ups 5x10
Hammer strength row 4x10
Cable row 3x10 (lat focused)
Reverse fly 4x10
Back extension 4x10
Hammer curls 3x12
PM:
5k run easy pace
4.24 Lower / Core
Split squats 4x10
Nordic hamstring curl on glute/ham machine 4x6
QL extension on back extension 4x8
Hip abductor machine 4x12
Cable Hip flexor raise 4x10
Tibialis calf raise 4x12
4.25 Push
Dips 3x15
Machine fly 3x15
Incline smith machine press 4x10,8,6,15
Machine flat press 4x10
Machine shoulder press superset side raises 3x10
Rope push down 3x12
4.26 Home Workout
KB Swings 5x10
One Arm KB Swing 5x5
KB Snatch 5x2
Suitcase carry 10x20 seconds
Farmers Carry 3x30 seconds
Underhand grip pull up 10x5 (strict form)
4.27 Home Workout
KB Swings 5x10
One Arm KB Swing 5x5
KB Snatch 5x2
Active stretching 30 min