Saturday 03.09.2019

Hypertrophy

NEW CYCLE!

A) Shoulder and Foot Elevated SL Hip Thrust: 2×10 e/l

B) DB Incline Press: 2×10

C) SL DB DL: 2×10 e/l

D) DB Bent Over Row: 2×12

E) SL Hanging Hamstring Curl: 2×10 e/l

F) SL Lying Hip Abduction: 2×20 e/l

G) Constant Tension BB Hip Thrust: 2×8

Express

A1) Shoulder and Foot Elevated SL Hip Thrust: 2×10 e/l

A2) DB Incline Press: 2×10

B1) SL DB DL: 2×10 e/l

B2) DB Bent Over Row: 2×12

C1) SL Hanging Hamstring Curl: 2×10 e/l

C2) SL Lying Hip Abduction: 2×20 e/l

D) Constant Tension BB Hip Thrust: 2×8

Strength

A)      Bulgarian Split Squats: 1×8 @ RPE6, 1×8 @ RPE7, 1×8 @ RPE8

B)      DB Overhead Press: 2×10 @ RPE 7-8

C)      Back Extensions: 2×10 @ RPE-7-8

D)      HIIT :07 on, :53 off x8

Hybrid

A) Snatch: 1×1, AHAP

B) CJ: 1×2, AHAP

C) BS: 4×3

D) Press: 3×5

E) Tricep Extension: 3×12-15

F) DB Lateral Raise: 2×10-15

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