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)