Tuesday 10.02.2018

Hypertrophy

Week 4: All at 10RM-5%, 8-14 reps, 1 rep from failure LAST WEEK BEFORE DELOAD

A) Pushups x 6

B) Press x 5

C) BB Skull Crusher x 6

D) SA DB Row x 3

E) Hack Squat x 3

F) GH Raise x 3

G) V-Ups x 6

Express

A1) Pushup x 4

A2) V-Ups x 4

B1) Press x 3

B2) GH Raise x 3

C1) BB Skull Crusher x 4

C2) Hack Squat x 4

D) SA DB Row x 3

Strength

A) BS: Up to 3RM at 10RPE

B) BS: Drop 8-12%x2x3

C) Pause Squat: 2×4 at 8RPE

D) Step Ups: 2×8 e/l

E) Back Extensions: 3×10

Hybrid

DELOAD

A) BP: 3×2 +1-10 lbs from last 3×2

B) BP: 2×6-12 (to failure)

C) BB Skull Crushers: 2×6-12 (to failure)

D) BS: 3×4 +1-10 lbs from last 3×4

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