January 3rd, 2018

Tuesday: 
Upper Body Hypertrophy 
No necessary specific metric-tracking for hypertrophy day

A. Incline DB Bench
8 Reps EMOM x 8 min @ approx 16-RM weight
If you fail to make 8 UNBROKEN, the work is done prior to the 8-min mark

B. Chest Supported DB Rows (see video demo)
10 Reps EMOM x 8 min @ approx 20-RM weight
If you fail to make 10 UNBROKEN, the work is done prior to the 8-min mark

C. 100 Push-ups (Rest as needed to make minimum 10-reps per set)
Every time you stop to break/rest, complete:
10 DB Lateral Raises
5 Strict Pull-ups

***Elevate hands for Push-ups if you cannot achieve at least 10 reps unbroken each set
***Use assistance for Pull-ups if you cannot achieve 5 reps unbroken each set

D. High-Rep Supinated Pendlay Rows – 3 x 12-15 reps
SEE VIDEO DEMO
60-second rest between sets, light/moderate weight
(approx 40-50% of clean, or 25-30% of Deadlift)

E. Superset Movements x 2 sets each:

Alternating Cross-Body DB Hammer Curls x 10-12 Reps (per arm)
Seated DB Tricep Ext (Two DB’s) x 10-12 reps (see video demo)
Rest 1-2 min

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