Saturday 09.12.2020

Hypertrophy

A1) Weighted Step Ups (BB): 3×10 e/l

A2) DB Alternating BP: 3×10/e/a

B1) Pendlay Row: 3×10

B2) Goblet Squats: 3×20

C1) Hip Touch (side plank position touch hip to floor): 3×20 e/s

C2) Single Leg Prisoner (hands back of head) Hip Extension on GHD: 3×8-12 e/l

Strength

NEW CYCLE

A) Back Squat: 3×8

B) Bench Press: 3×8

C) RDL (DB, BB, EZ): 3×15

D) Narrow Pushups: 3×20

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