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B's Programs →

B's RRR Push Day

Shoulder Warm-up · Squat (Sky Reach) · Squat · Deadlift (Romanian) · Wrist Flexibility Stretch · Dead Bug · Hang (Arch) · Split Squat (Bulgarian) · Rings Support Hold (Turned Out) · Shrimp Squat (Intermediate) · Dip Warmup · Shrimp Squat (Advanced) · Dip · Weighted Shrimp Squts · Dip · Weighted Shrimp Squts · Dip · Weighted Shrimp Squts · Bench Press · Reverse Bench Press · Leg Press · Calf Press · Incline Db Bench · Leg Extension · High Cable Fly

yanjielol

Created by

yanjielol

Workout Breakdown

Warmup

Dynamic Stretches

1

Shoulder Warm-up - Resistance Band

1 set × 5-10 reps

2

Squat (Sky Reach)

1 set × 5-10 reps

3

Squat

1 set × 8-12 reps

4

Deadlift (Romanian)

1 set × 8-12 reps

5

Wrist Flexibility Stretch

1 set × 10-20 reps

6

Dead Bug

1 set × 8-12 reps

7

Hang (Arch)

1 set × 10 reps

8

Split Squat (Bulgarian)

1 set × 5-10 reps

9

Rings Support Hold (Turned Out)

1 set × 30s

10

Shrimp Squat (Intermediate)

1 set × 5-10 reps

11

Dip Warmup

1 set × 5-10 reps

12

Shrimp Squat (Advanced)

1 set × 5-10 reps

Strength Work

Part 1

1

Dip - Straight Bar

1 set × 6-8 reps

2

Weighted Shrimp Squts

1 set × 6-10 reps

3

Dip - Straight Bar

1 set × 6-8 reps

4

Weighted Shrimp Squts

1 set × 6-10 reps

5

Dip - Straight Bar

1 set × 6-8 reps

6

Weighted Shrimp Squts

1 set × 6-10 reps

Part 2

1

Bench Press - Barbell

1 set × 3×3-5 reps

Part 3

1

Reverse Bench Press

1 set × 3×6-8 reps

Part 4

1

Leg Press

1 set × 3×8-10 reps

Calves

1

Calf Press

1 set × 3×10-15 reps

Assistance 1

1

Incline Db Bench

1 set × 3×8-12 reps

Assistance 2

1

Leg Extension

1 set × 3×8-12 reps

Assistance 3

1

High Cable Fly

1 set × 3×8-12 reps