3x10,8,6 Back Squat w. 135/160/180
Alt. 3x8ea single arm Pull down w. 30/35/40
3x10,8,6 Bench w. 125/135/145
Alt. 3x12 Swiss ball Roll Out
Alt. 3x10ea Single Leg Hip Raises on Med Ball
I had to just get in quick before dinner with a friend so I could only run through 2 sets. I wish I had stretched out after cuz I ended up having a little bit of time, but I am a bit lazy about stretching cuz I'm not perfect.
But! I do warm up before every lift, which I think is really important for preventing injury and maximizing my strength. Arm circles, active stretching, leg swings, body weight reps, warm up reps are my general routine.
I'm going to try to sleep more and stretch after more.