Saturday 11.16.2019

Hypertrophy

Metabolite Training – First set 20-30 reps, then whatever you can squeeze out for subsequent sets. Minimal rest b/w sets; just enough to catch your breath, 10-30 seconds. Sets should significantly drop off. Example: 24, 13, 8, 6.

A) Constant Tension b/w Box Squats: 3 sets

B) Inverted BB Rows: 4 sets

C) Hammer Curls: 4 sets

D) Seated Rear Lateral Raises: 3 sets

E) DB Deficit RDL: 3 sets

F) Incline Chest Flyes: 3 sets

G) DB Shrugs: 4 sets

Glute Finisher

A) Russian KB Swings: 3 sets (squeeze glutes hard at top of swing)

Strength

A) Sumo DL: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE

B) Close Grip Incline BP: 1×8 at 6RPE, 1×8 at 7RPE, 2×8 at 8RPE

C) 3-ct Eccentric Back Extensions: 1×10 at 6RPE, 1×10 at 7RPE, 2×10 at 8RPE

D) Bulgarian Split Squats: 3×10 at 7-8RPE

E) T-Bar Row: Density Setsx5

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