Polyphasic Everyman Month 4

[nemogbr]

Had a sprained shoulder for the last two weeks. First week was bad and could not train. Second week only allowed me to train with weights twice and the same for Eskrima.

Finally managed to train properly on Sunday.
Sunday: Maintenance.
Clean and Press 40kg
Squats 40kg
Chest Pull overs 15kg
Bench Press 60kg
Good Morning 30kg
Barbell Curls 30kg

Monday: Body Pump 45 minutes

Tuesday:
Bench Press
60kg = 1 x 8
80kg = 2 x 8
90kg = 2 x 8

Incline Bench Press
60kg = 2 x 10

Dumbbell Crossovers
10kg = 2 x 12

Wednesday