Tuesday 04.30.2019

Did everyone watch? What did you think???

Hypertrophy

Final week. Go heavy this week, new program/deload will start next Tuesday!

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

If you maxed out on Saturday, weights should be LIGHT this week – RPE 5-6 each set
If you are new to the programming, weights should be in RPE 7-8 each set

A) Goblet Squats 3×10

B) DB OH Press 3×10
C) Banded Lying Hamstring Curls w/ 3ct Eccentric 3×10
D) Abs of choice 3×15
Hybrid
A) Snatch Opener: 1×1
B) CJ Opener: 1×1
C) FS: 3×3 at 70%

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