"Within regs" are GED soffee Ts that meet military regulation, check em out

Hypertrophy Week 1 Day 1

For the next 4 weeks, we will be shifting to a Hypertrophy phase of training. This phase is meant to maximize muscle growth; something many strive for. When doing the workouts, stay between 65%-80% of 1RM. Remember, nutrition and sleep are paramount when wanting to increase protein synthesis!

Dynamic warmup (10 min)

Pull - all sets 60-90 sec. rest

Wide Grip Pull Up - 4x8-10

BB Bent Over Row - 3x12

Rear Deltoid Fly - 4x10-12

Seated Row - 4x10-12

KB RDL - 4x10-15

Lat Pull Down - 4x10

Cardio

Shuttle Sprints - 3x300m; 1 min. rest between sets

Static stretch (10-20 min)


Leave a comment