Tuesday 02.12.2019

WE WILL BE CLOSING AT 6:15 ON THURSDAY for Valentin’e Day. Please plan accordingly.

Hypertrophy

A) Stiff Legged DL: 3×8

B) Press/Push Press superset (4 press immediately into 4 push press: 3×4/4

C) Chinup/Eccentric Chinup superset (3 chinups + 3 eccentric only chinups): 3×3/3

D) DB Wtd Back Extension: 3×12

E) Banded Monster Walk/Sumo Walk superset: 3×20/20 (10 steps in each direction; forward, back, left, right)

F) BS: 1×10

Express

A1) Stiff Legged DL: 3×8

A2) Press/Push Press superset: 3×4/4

B1) Chinup/Eccentric Chinup superset: 3×3/3

B2) DB Wtd Back Extension: 3×12

C) Banded Monster Walk/Sumo Walk superset: 3×20/20

D) BS: 1×10

Strength

A)      High Bar Squat: 1×8 @ RPE6, 1×8 @ RPE7, 2×8 @ RPE8

B)      WG Larsen Press: 1×8 @ RPE6, 1×8 @ RPE7, 2×8 @ RPE8

C)      Incline Reverse Flies: 3×8 @ RPE-7-8

D)      EZ Bar Bicep Curls: 3×15 @ RPE 7-8

Hybrid

A) BS: 3×6 at 70%

B) BP: 3×3 at 85%

C) Flat or Incline or Decline BP: 2×6-12

D) Incline or Flat DB Flyes: 2×10-15

E) Dips: 2×8-12

F) Skull Crushers: 2×6-12

G) Tricep Extensions: 2×10-15

H) DB Lateral Raise: 2×10-15

I) DB Rear Lateral Raise: 2×10-15

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