Hypertrophy

Exercise Sets/reps RI Tempo
Back squat/Front squat 3 x 10 2' 2-0-2/2-0-E
Close grip bench press 3 x 8 2' 2-0-2
Push-up (weight plate on back) 3 x 10 - 12 2' 2-0-2
Slide-board side lungeResisted slide-board side lunge 3 x 10@ 2' 2-0-2
Pull-up progression/Close grip pulldown 3 x 8 - 10 2' 2-0-2
One-arm dumbbell row 3 x 8@ - 10@ 2' 2-0-2
Back extension/Single-leg back extension 3 x 8 - 12 2' 2-0-2
Dumbbell curl & press 3 x 8 - 10 2' -