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/- |