Hypertrophy

Exercise Sets/reps. RI Tempo
Front squat/Squat & press 3 x 10 2' 2-0-2/2-0-E
Push-up progression 3 x 10 - 12 2' 2-0-2
Close grip bench press 3 x 8 2' 2-0-2
Slide-board back lungeSlide-board back lunge & press 3 x 10@ 2' 2-0-2
Assisted pull-upResistance band pull-upChin-up 3 x 8 - 10 2' 2-0-2
Inverse row 3 x 8 - 10 2' 2-0-2
Back extension/Single-leg back extension 3 x 10 - 20 2' 2-0-2
Dumbbell reverse flies 3 x 10 - 15 2' 2-0-2/-