January 15th, 2019

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

***For Parts A, B and C, don’t worry about going heavy or “loading.” The volume is really high, and the recovery periods are short (1-2 min between supersets) so prob smart to load lighter than you think

A. Superset x 6 Rounds (same weight across all sets)
Incline DB Bench x 8-12 reps
Clapping or Dynamic Explosive Pushups x 8-12 reps (Dynamic PU video)
Rest 1-2 min

***For Push-ups, scale if needed to meet rep range by performing a standard push-up or elevating hands

B. Superset x 6 Rounds (same weight across all sets)
Supinated (underhand) Bentover BB Rows x 8-12 reps
Mid-Range Wide-Pullups x repeatable # of reps (goal for 6-12 reps)
Rest 1-2 min

***The “mid range” pullups are like 50-65% of the total ROM of a normal pullup so you should be able to get some fast muscle contractions even under the fatigue from the Rowing

C. Superset x 6 Rounds (Same weight across all sets)
Seated DB Arnold Press x 8-12 reps (see video demo)
DB Lateral Raise x 12-15 reps
Rest 1-2 min

D. EMOM x 12 min (alternating):

10-12 Standing Barbell Curls
10-12 Lying EZ or Barbell Tricep Extensions (see video demo)
10-12 DB Spider Curls (see video demo)
10-12 Bench Dips (see video demo)
(elevate feet, hold contraction briefly on each rep, and add a weight across lap if feasible)

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