Hypertrophy

Exercise Sets/reps. RI Tempo
Squat clean 8 - 6 - 6 2' Explosive
Bench press (barbell) 3 x 8 2' 2-0-2
Medicine ball push-up (weight plate/feet up) 3 x 10 - 12 2' 2-0-2
Resisted slide-board side lunge 3 x 8@ - 10@ 2' 2-0-2
Pull-up progression 3 x 8 - 10 2' 2-0-2
Single-leg Romanian deadlift & row (low pulley) 3 x 8@ - 10@ 2' -
One-arm dumbbell curl & press 3 x 8 - 12 2' -
Dumbbell reverse flies on stability ball 3 x 12 2' 2-0-2