Full Body

30

Slow controlled tempo, increase strength

Ovulatory Phase

Tri Set

Rest:

20

s

Sets:

2

Dumbbell Deadlift

Reps

Tempo

12

3:1:1

70% 1RM

Dumbbell Lunge (Backward)

Reps

Tempo

12

1:3:1:1

10% 1RM

Hamstring Mobility

Reps

Tempo

12

Mobility

BW

Tri Set

Rest:

20

s

Sets:

2

Dumbbell Biceps Curl

Reps

Tempo

Intensity/Weight

12

3:1:1

70% 1RM

Tricep Dip

Reps

Tempo

Intensity/Weight

12

311

BW

Scorpion

Reps

Tempo

Intensity/Weight

12

Mobility

BW

Super Set

Rest:

20

s

Sets:

2

Dumbbell Thruster

Reps

Tempo

Intensity/Weight

12

2:0:1

10% 1RM

Dumbbell Raise (Forward)

Reps

Tempo

Intensity/Weight

12

3:1:1

70%1RM

Super Set

Rest:

20

s

Sets:

2

Dumbbell Woodchopper

Reps

Tempo

Intensity/Weight

12

1:3:1:1

10% 1RM

Side Plank

Reps

Tempo

Intensity/Weight

30s

Hold

BW

Rest:

s

Sets:

No items found.