Dark Side Training- OHP, Squats, DB Incline Bench, Rows, Curls, Leg Curls

1. Overhead Press

135 x 3
110 x 10

2. Squats

285 x 1
250 x 12

3. DB Incline Bench

35 x 15
55 x 15
60 x 12
55 x 10
65 x 8

4a. Hammer Strength Rows (Weight is per hand)

45 x 20
55 x 12
65 x 12
80 x 12
45 x 20
55 x 12

4b. T-Bar Rows

50 x 15
60 x 12
60 x 12

5. Empty Bar Curls

60 reps (in one go)

6. Leg Curls

40 x 15
50 x 12
60 x 10
50 x 8


7. BJJ practice - 30 minutes