Tuesday 01.22.2019

Hypertrophy

DELOAD; everything should be lighter than what you used week one

A) Hip Thrust Pyramid 8/5/3/10, light

B) Close Grip BP: 2×6, light

C) DB/KB Stiff Leg DL: 2×10-15, light

D) Wide Grip Pulldown: 2×10-15, light

E) Heels Elevated Goblet Squat: 2×10, light

F) DB Elbows Out Facepull: 2×12. light

G) Extra Range Side-Lying Hip Abduction: 2×10 e/s

Express

A1) Hip Thrust Pyramid: 8/5/3/10

A2) Close Grip BP: 2×6

B1) DB Stiff Leg DL: 2×10-15

B2) Wide Grip Pulldown: 2×10-15

B3) Heels Elevated Goblet Squat: 2×10

C1) DB Elbows Out Facepull: 2×12

C2) Extra Range Side-Lying Hip Abduction: 2×10 e/s

Strength

A) BS: Up to 1RM at 9.5 RPE

B) BS: Drop 8-12%x2x1

C) DL: 5×1 at 75%

D) GH Raises: 3×12

Hybrid

A) BS: 3×6

B) BP: 1×5, 5RM

C) BP: 3×3

D) Alternating Incline DB BP: 3×12 e/a

E) Dips: 3×10-12

F) Tricep Extension: 3×10-12

G) DB Bent Over Side Raises: 3×12-15

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