Thursday 10.04.2018

Hypertrophy

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

A) DB/KB RDL x 5

B) Hack Squat x 6

C) BB Back Step Lunge x 4 (reps are for each leg; 16-28 total)

D) High Incline DB BP x 3

E) Chinups (UH) x 3

F) Banded Facepull x 4

G) DB Calf Raises on box x 6

Express

A1) DB Calf Raises on Box x 4

A2) BD/KB RDL x 3

B1) Hack Squat x 4

B2) Banded Facepull x 3

C1) BB Step Back Lunges x 3 (e/l; 16-28 reps total)

C2) Chinups (UH) x 3

D) High Incline DB BP x 3

Strength

A) Press: Up to 3RM at 10RPE

B) Press: Drop 8-12%x3x3

C) Bench Press: 2×4 at 8RPE

D) Banded Pulldowns: 4×10

E) DB Front Raises: 3×8

F) DB Skull Crushers: 3×8

G) DB Curls: 3×8

Hybrid

DELOAD

A) Snatch: 3×2 at 80-85%

B) CJ: 3×2 at 80-85%

C) FS: 2×3 at 85%

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