Saturday 03.28.2020

Hypertrophy

METABOLITE TRAINING! Please read carefully and follow guidelines.

  1. Weights (if any; many movements can and should be done with bodyweight only) should be LIGHT, approximately 50% of 1RM or slightly lighter.
  2. Rest MINIMALLY between sets, anywhere from 10 seconds to 1 min. Rest only enough to just catch your breath. Yes, it will feel more cardiovascular and that’s okay.
  3. First set should be 20-30 reps. Each subsequent set will drop off from there. If sets do not drop off, you’re resting too long. Example: 24, 16, 12, 9 NOT 24, 22, 22, 20
  4. You should be able to get through all of the sets and movements in 30-45 minutes maximum.
  5. If you are doing single arm or single leg movements, perform ALL sets on one side first, then ALL sets on other side.

A) Jumping Squats x 4

B) Seated UH Pulldown x 4

C) Incline Chest Supported Row x 3

D) Front Raises x 3

E) Hammer Curls (2-arm) x 4

F) Flat Flyes x 3

G) Banded Good Mornings x 3

H) Abs of choice x 4

Strength

A) Narrow Stance HBBS: 1×8 at 8RPE, 3×6 at 100% of previous

B) Low Bar Good Mornings: 1×10 at 8RPE, 3×8 at 100% of previous

C) Dips: 3×10 at 7-8RPE

D) Pushups (weighted or assisted): 3×10 at 7-8RPE

E) Tricep Pushdowns: 3×15 at 7-8RPE

F) UH EZ Rows: 3×15 at 7-8RPE

Hybrid

REST DAY; Please take the day off and get ready for new cycle starting Tuesday.

Jacked and Tan

A) RDL: 3×8

B) Constant Tension BP: 3×12

C) Single-Leg Box Squat: 3×6 e/l

D) Landmine Row: 3×10

E) Knee Banded BB Glute Bridge: 3×8

F) Lateral Raise: 3×12

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