Tuesday 11.20.2018

Hypertrophy

NEW CYCLE

Week 1: All sets at 10RM+5%, rep range 3-8. Should be heavy. You may feel “weak” the first week or two getting back into strength, but you will adapt back to it by the next deload, so don’t freak out. Rest as needed between sets.

A) Bench Press x 3

B) Press x 3

C) Dips (Ring or box) x 4

D) Barbell Bent Over Row x 3

E) Low Bar BS x 2

F) Barbell RDL x 2

G) Abs of Choice x 3

Express

A1) BP x 3

A2) Abs of Choice x 3

B1) Press x 3

B2) BB RDL x 2

C1) Dips x 4

C2) LBBS x 2

D) BB Bent Over Row x 3

Strength

A) BS: Up to 10RM at 9RPE

B) BS: Drop 8-12%x3x10

C) FS: 2×8 at 8RPE

D) Split Squats: 2×10 e/l

E) Back Extensions: 3×12

Hybrid

A) BS: 3×8 at 70%

B) BP: 3×5 at 80%

C) Decline BP: 2×6-12

D) DB Flyes: 2×10-15

E) Dips: 3×8-12

F) Close Grip BP: 2×6-12

G) Tricep Extensions: 2×10-15

H) DB Lateral Raise: 2×10-15

I) DB Rear Lateral Raise: 2×10-15

J) Knees to Elbows: 3×15-20

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