Hypertrophy Week 3 Day 1

Dynamic warmup (10 min)

Lower Body - 60-90 sec rest/set

Back Squat + Tuck Jump - 4x10; 5 tuck jumps/set

BB Lunges - 4x10; perform 10 reps on first leg before moving to other

DB RDL - 3x10 

Leg Extension - 3x12

Hamstring Curl - 3x12

Sled Push - 4x100m sled push; 2-3 45# plates on sled

Cardio

Row - 5x500m row; 1:1 work/rest (i.e. 2 min row= 2 min rest)

Static stretch (10-20 min)


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