January 29th, 2019

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

A. Flat DB Bench Press @ 20X1 tempo
Reps 25-20-15-10 (increasing)
All reps are focusing on chest pressing the weight and squeezing throughout movement
Try to avoid using front delts and triceps as much as possible

B. Chin-ups (palms facing) @ 20X1 tempo (1-sec pause/squeeze at top of rep)
3 x 15 Reps (assisted) (approx 2-3 reps left in reserve)
2 x 6-8 Reps (as difficult as feasible, to failure on the final set)
***The first 3 sets should be assisted for EVERYONE to ensure that the lats and back muscles are doing the work, versus relying on the arms and hips to aid the movement. Below are two options:

Rack Pull-ups
Band-Assisted Pull-ups

C. DB Shoulder Destroyer x 2 Rounds
For the “DB Swings,” use DOUBLE the weight you would usually use for a heavy set of 12 reps Lateral Raises if you were fresh (i.e. not as the second movement in the sequence)

The Beginning of THIS VIDEO demonstrates the “DB Swings”

Incline Face-down DB “Swings” x 25-30 reps
Standing DB Lateral Raises x 10-12 reps (with 1-sec pause at the top of each rep)
Standing Static Lateral Arm Hold x 60 seconds (add 2.5 to 5# per hand as feasible unbroken!)
Rest 2-3 min

D. Alternate Movements x 3 Sets Each:
Use the same weight for all 3 sets, and start at the top of the rep range (assuming reps will decrease as you fatigue)

Barbell Curls (as 1 and 1/2 reps) x 7-10 reps ***
Rest 1 min
Seated DB Tricep Extensions x 12-15 reps (see video demo)
Rest 1 min

***Barbell Curls as 1 and 1/2 reps where ONE REP EQUALS:
Perform the bottom half of the rep, then perform the FULL REP

E. One Round For Time and QUALITY Movement:

30 Renegade Rows (alt arms every 5 reps) (see video demo)
10 Burpee Pull-ups
30 Full KBS (overhead)
10 Burpee Pull-ups

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