Training: Coan/Phillipi Deadlift Routine Week 4

5 x 60
5 x 100
3 x 140
2 x 180
1 x 220
1 set of 2 x 260

Speed Deadlift (kg)

5 sets of 3 x 220 (90 sec rest between sets)

3 circuits (rest 90sec between exercises, 2-3 minutes between circuits):

Stiff-leg deadlift: 8 reps @ 120kg
Bent over row: 8 reps @ 100kg
Lat Pulldown: 8 reps @ 100kg
Arched back good morning: 8 reps @ 100kg

Calves

4 sets 

Abs

4 sets

Lower Body Stretching

Cardio: 10′ Elliptical

Video:

Notes:

Good workout! The program is proceeding smoothly… Week 8 is gonna be the next hard part.