February 26th, 2019

Upper Body Hypertrophy

A. Incline DB Bench Press x Reps 15-12-10 (increasing)
Superset final set only with Max Parallette or Ring/TRX Push-ups UNBROKEN
(goal for 8+ reps on Push-ups, so adjust difficulty accordingly)

B. Neutral Grip DB Seal Rows x Reps 15-12-10 (increasing)
Superset final set only with Straight-Arm Pulldowns x 15-20 Reps

VIDEO DEMO OF DB SEAL ROWS
VIDEO DEMO OF PULLDOWNS

C. DB Arnold Press (see video demo)
1 x 15 (light)
2 x 10-12 (heavier, approx 1-2 reps in reserve; RIR)

D. Alternate Movements x 3 Rounds:

Leaning DB Lateral Raises x 12-15 reps per arm (see video demo)
Rest 1-2 min
Strict Pull-ups x 8-10 Reps
(adjust difficulty so that you have 2-3 reps left in reserve on first set)
Rest 1-2 min

E. AMRAP 8 min:
DB Hammer Curls x Reps 10-9-8-7-6-5-5-5-5-5-5-5
Narrow Push-ups on DB Handles x Reps 10-9-8-7-6-5-5-5-5-5

***The 5’s just continue until the 8-min period is over. So first round is 10 of each, then next round is 9 of each, then 8 of each. Etc…. continue until you reach 5 of each and then maintain 5’s for the remainder of the 8-min period.

F. Banded or Cable Pushdowns (see video demo)
Reps 20-15-12 (increasing resistance level each set)
***Take the final set of 12 reps to failure, even if it’s above 12 reps

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