Tuesday 01.15.2019

YOU GUYS!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Hypertrophy

A) Hip Thrust Pyramid 15/10/5/20

B) Close Grip BP: 3×6

C) DB/KB Stiff Leg DL: 3×10-15

D) Wide Grip Pulldown: 3×10-15

E) Heels Elevated Goblet Squat: 3×10

F) DB Elbows Out Facepull: 2×12

G) Extra Range Side-Lying Hip Abduction: 2×30 e/s

Express

A1) Hip Thrust Pyramid: 15/10/5/20

A2) Close Grip BP: 3×6

B1) DB Stiff Leg DL: 3×10-15

B2) Wide Grip Pulldown: 3×10-15

B3) Heels Elevated Goblet Squat: 3×10

C1) DB Elbows Out Facepull: 2×12

C2) Extra Range Side-Lying Hip Abduction: 2×30 e/s

Strength

A) BS: 5×3 at 77.5-85%

B) DL: 5×1 at 72.5%

C) GH Raises: 3×12

Hybrid

A) BS: 4×3 at 85%

B) BP: 3×3 (+ from last week)

C) Incline DB BP: 3×10-12 (+ from last week)

D) DB Flat BP: 3×10

E) Dips: 3×10-12

F) Skull Crushers: 3×10-12

G) DB Lateral Raise: 3×12-15

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