18-Sept Day 4 /Astro

Hip & back mobility

Calves & Delts Workout

Standing calf raises 6sets 25*/25*/20/20/15-20/12-15

Working weight: 10/20/30/40

Seated calf raises 3sets 12*/10-12/8-10

Workibg Weight: 15/30/50

Face pulls 3x15-20

Working Weight: 10

Incline db laterials for rear delts - 12*/10/8

Working Weight: 2.5/5

Seated db presses - 12*/10*/8/6-8

Working Weight: 12.5/15 (17.5/20)

Side laterials - 12*/10*/8/8

Workibg Weight: 2.5/4/5

Superset

Standing military press - 10*/8*/8/6-8

Working Weighr: 15kg BB/30/35

Wide grip upright row 3sets 10*/8/8

Working Weight: 15/25/30

5k Astro