DEFY NZ Fitness

Been a while

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Push day

Swiss bar press - 75kg x7reps x2sets
Incline DB press - 30kg x7 x2

I find both of these movements put less strain on the shoulders

Early morning strength focused upper pull workout

Chinups - +21kgs x 3 reps x 2 sets
Spider Rows - 65kgs x5 x 2
Single arm cable rows - 35kgs x5 x2

Today's upper push and pull pull movements (strength block)

Overload Bench press - 105kg x3 x4
Incline Bench press - 65kg x7 x4
Lat pull down - 55kg x10 x4
Spider row - 56.5kg x10 x4
Cable row - 30kg x10 x4 (each side)
Tricep push downs
Bicep curls

Getting back to squatting

Back Squats - 110kg x7 x4
Safety Bar Squats - 85kg x7 x4

Squat Sunday

OL Back squats - 147.5kg x2 x4
Safety Bar squats - 100kg x5 x4

Posted • We understand these times can be difficult when challenging institutions or organisations - but we must speak up. Be it for the Sikhs in 1984 or for . We come from a bloodline which stood up for those who couldn’t. ⠀
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Artist- ⠀
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#1984

Squat Sunday

Overload Back squats 145kg x2 x4
Safety Bar Squats 92.5kg x6 x4

What's the last thing you taught someone?