10.29.2020

Hypertrophy

A1) Glute Bridge (from floor): 3×15

A2) BB Upright Row: 3×12

B1) DB Arnold Press: 3×12

B2) Hammer Curls: 3×12 e/a

C1) Side Lying Leg Raises: 3×20 e/s

C2) Standing Side Crunch: 3×15 e/s

Strength

A) DL: 3×4 @77.5-80%

B) Press: 5×4@77.5-80%

C) Skater Squats (weighted if possible): 3×10 e/l

D) Pushups (weighted if possible): 3×10

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