Looking at the NPC schedule and I want to go pro by the end of the year. I just joined Team Bombshell. Can’t wait to get over this bug so I can start my training.
I am starting to lift heavier now. So here is my heavy 3 set 12 reps routine for now. When this gets easier, I’ll bump up to 3 sets of 15. Then eventually 5 sets. Until I can raise the weight to 3 sets of 10 at a heavier weight and so on. The goal is to be maxed out at 5 sets of 15.
Warm up Pull ups 8×3
Rows 60 lbs 12×3
Lat pull downs 70 lbs 12×3
Shoulder freeweights warm up
Side raises + front raises + shoulder press + flys circuit
10 lbs 12×3
Russian dead lifts 40 lbs 12×3
Wide grip pull downs 70 lbs 12×3
Shoulder press 30 lbs 12×3
Rear delt flys 30 lbs 12×3