Xenofontos Team Christos XTC Fitness

Keep it simple for today, upper body, close to failure

Some core exercises

All you need is keep it simple a barbell and a few plates. Whether it’s a holiday or not, you’ve got to find the strength. Start your day by winning that first battle

Monday – LOWER (GLUTES + QUADS HEAVY)
* Power Clean → 5x3
* Back Squat → 5x5
* Hip Thrust → 4x8
* Bulgarian Split Squat → 3x8 / E.L.
* Walking Lunges → 3x 1:00

Friday – UPPER (SHOULDERS + ARMS PUMP)
* Lateral Raises → 4x15
* Shoulder Press → 4x8
* Biceps (bar + dumbbell) → 4x10
* Triceps Dips → 4x10
* Rowing → 4x10