February 20th, 2019

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

A. Superset x 3 sets each:

Ring or TRX Flies x 8-12 Reps (videos below)
Pushups x 10-15 Reps @ 20X1 tempo ***
Rest 2-3 min

***For Push-ups – Elevate feet to increase difficulty; elevate hands to scale to rep range

Flies DEMO on TOES (Advanced)
Flies DEMO on KNEES (all others)

B. Giant Set x 3 Rounds:

DB PJR Pullovers x 12-15 Reps (see video demo)
Strict Pullups x 6-10 Reps (see scaling below)
Ring or TRX Rows x 10-15 reps
Rest 2-3 min

Rack Pull-ups
Band-Assisted Pull-ups

C. 3 Rounds:

Incline BARBELL Bench x 10-12 Reps
Rest 1 min
Standing Barbell Curls x 10-12 Reps
Rest 1 min

D. Alternate “Supersets” of each x 2 Rounds:

Hang Barbell Muscle Snatch x 10-12 Reps (see video demo)
Superset DB Lateral Raises x 12-15 Reps
Rest 1-2 min then move to Pushdowns

Banded or Cable Pushdowns x 12-15 Reps (see video demo)
Superset DB Close-Grip Bench x 10-12 Reps (see video demo)
Rest 1-2 min then move to

Straight-Arm Pulldowns x 10-12 Reps (videos below)
Superset DB Hammer Curls x 12-15 Reps
Rest 1-2 min then return to muscle snatch

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