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 lunge → Slide-board back lunge & press | 3 x 10@ | 2' | 2-0-2 |
| Assisted pull-up → Resistance band pull-up → Chin-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/- |
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