Tuesday 04.16.2019

Hypertrophy

A) Bench Press: 4×10

B) DB Seated Press: 4×10

C) BB Skull Crushers: 4×12

D) 2 Arm DB Bent Over Row: 4×10

E) FS: 3×10

F) DB RDLs: 3×10

G) OPTIONAL: Abs: 4×12

Express

A1) Bench Press: 4×10

A2) FS: 3×10

B1) DB Seated Press: 4×10

B2) 2 Arm DB Bent Over Row: 4×10

C1) BB Skull Crushers: 4×12

C2) DB RDLs: 3×10

D) OPTIONAL: Abs: 4×12

Strength

A) LBBS: 1×3 at 6RPE, 1×3 at 7RPE, 2×3 at 8RPE

B) 1-count Pause Bench: 1×4 at 6RPE, 1×4 at 7RPE, 2×4 at 8RPE

C) DL: 1×3 at 6RPE, 1×3 at 7RPE, 2×3 at 8RPE

Hybrid

A) Power Clean + Push Press: 3×3 (1+1)3

B) CJ: 1×2 at 85%

C) Clean Pull: 5×5 at 110-125%

D) FS: 5×2

E) Tricep Extension: 3×12-15

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