Autumn 19 - Heavy

19:00 Gym

Warm up

Deadlift 5x115

Aim is to complete the following in under 20 minutes. Today 26'30"
One day I'll start with squats and the other with deadlifts.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Group One
Bench Press, 3 by 10
Bent Over Row, 3 by 10

Group Two
Hamstring Curls, 3 by 10
Triceps Extension, 3 by 10

Group Three
Curls, 3 by 10
Triceps Extension, 3 by 10

Group Four
Overhead Dumbbell Press, 3 by 10
Lat Pulldowns, 3 by 10

Group Five
Side bends, right 3 by 10
Side bends, left 3 by 10

Group Six
Sit-ups, 3 by 10
Back Extensions, 3 by 10

Stretch