HYPERTROPHY

HINGING AND PRESSING 
 

Cat and Cow 10

Push up - t - rotations 5/5

SL/ Double Bridge 10/10/10

RDL Warm up ( lgiht) 8

1 Set 
 

RDL Drop Set(Decrease weight ~30% every time you increase reps) x 6-12-24

2:00 rest - 3 sets 

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DB Squeze Press 6-8 

DB Pec Fly 10X

1:00 rest - 3 sets 

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SB Hamstring Curl 10

DB Push ups 10X

DB Mtn. Climber ISO 15s/15s 

1:00 rest - 3 sets 

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SQUATTING AND PULLING 

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Dowel/ Band Flossing 10X

Hanging scap pulls 10X

Band Pull Aparts ( pro + sup + Ext. ) 5/5/5

BSS Warm up 5/5

1 Set 

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BSS ( Drop set ) 6,12,18 

1:00m rest - 3 sets 

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TRX/ BB Inverted Row ( Supinated) 8

SA DB Plank Row ( bench) 8/8

1:00 rest - 3 sets 

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Pull ups 8

HE Goblet Squat 12

1:00 rest - 3 sets 

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HIP THRUST AND OH PRESS 

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Dowel/ band flossing 

Hip 90/90s w/ bridge 5/5

Hip thrust warm up 8

1 Set 

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BB Hip thrust 6-8 

Banded Clamshells 10/10

1:00 Rest - 3 sets 

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BB/DB Seated shoulder press 6-8 

DB Lateral raise 10X

1:00 rest - 3 sets 

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Chin ups 8

SB Crunch ( weighted ) 12

1:00 rest - 3 sets