Tuesday 01.07.2020

FREE WEEK!

Hypertrophy

DELOAD. New cycle starts this week, but go light! All weights should be about 50% of your first week weight.

A) BP: 2×4

B) Press: 2×4

C) Dips: 2×4

D) Banded Flies: 2×6

E) BB Shrug: 2×5

F) BB Upright Row: 2×5

G) EZ Curls: 2×4

H) Abs of choice: 2×10

Strength

A) LBBS: 1×1 at 8RPE, 2×5 at 75%, 1×5 at 68%

B) 1-ct Pause BP: 1×1 at 8RPE, 2×5 at 75%, 2×5 at 68%

C) Incline BP: 3×6 at 7-8RPE

D) Bent Over EZ Row: 3×8 at 7-8RPE

Hybrid

NEW CYCLE!

A) BS: 3×6 at 70%

B) BP: 3×3 at 85%

C) Incline BP: 2×6-12

D) Incline DB Flyes: 2×10-15

E) Dips: 2×8-12

F) BB Skull Crushers: 2×6-12

G) DB Tricep Extensions: 2×10-15

H) DB Lateral Raises: 2×10-15

I) DB Rear Lateral Raises: 2×10-15

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