January 8th, 2019

Tuesday: 
Upper Body Hypertrophy

A. Alternate Movements x 3 sets each:
First set lighter, then two heavier sets

Incline DB Bench (1 and 1.5 reps) x 8-10 Reps (see video demo)
Rest 1-2 min
Supinated (underhand) Bentover Rows x 10-12 Reps
Rest 1-2 min

B. Mechanical Drop Set x 2 Sets:
First set lighter, than ONE set challenging
SEE VIDEO OF ENTIRE COMPLEX

DB Fly x 10-12 Reps
DB Fly/Press Hybrid x 6-8 Reps
DB Bench Press x difficult # of reps
Rest 2-3 min

C. Mechanical Drop Set x 2 sets:
First set lighter, than ONE set challenging
SEE VIDEO DEMO OF ENTIRE COMPLEX

Chest-Supported DB Reverse Fly/Row Hybrid x 10-12 Reps
Chest-Supported STANDARD DB Row x difficult # of reps
Rest 2-3 min

D. 10 minutes to climb as high as possible in sequence
Focus on QUALITY and CONTROLLED movement

8 DB Snatches (heavy, alternate arms)
6 “Two Pushup” Burpees
Strict Pull-ups x Reps 2-4-6-8-10-12 etc…
(increase 2 reps each round)

E. 2 Rounds:

10-12 DB Lateral Raises (1-sec pause at top of each rep)
Rest 30-60 sec
10-12 EZ or Barbell Preacher Curls
Rest 30-60 sec
10-12 Lying DB Tricep Extensions
Rest 30-60 sec

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