Thursday 04.25.2019

Hypertrophy

A) Stiff Legged DL: 4×8

B) DB Walking Lunges: 4×10 e/l

C) Russian KB Swings: 4×10-20 heavy, squeeze glutes at top

D) Chinups: 4×10

E) Press: 4×10

Express:

A1) Stiff Legged DL: 4×8

A2) Chinups: 4×10

B1) DB Walking Lunges: 4×10 e/l

B2) Press: 4×10

C) Russian KB Swings: 4×10-20, heavy, squeeze glutes at top

Strength

A) LBBS: 3×1 at 65%

B) 1-count Pause Bench: 3×1 at 70%

C) DL: 3×1 at 60%

Hybrid

A) BP: 3×5

B) Close Grip BP: 2×6-12

C) Tricep Extension: 2×10-15

D) Press: 3×10

E) DB Rear Lateral: 2×10-15

F) BB Curls: 3×10-12

G) DB Curls: 2×6-12

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