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 |
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