Hypertrophy Week 3 Day 5

Dynamic warmup (10 min)

Push/Pull - 60-90 sec rest/set

DB Bench + Plate Push Ups (using 45# plates) - 3x12 + 10 plate PU/set

BB Incline Bench - 4x10

 

Seated DB Press - 3x8

Front Raise + Lateral Raise - 4x10 each

Lat Pulldown - 1x15, 1x12, 1x10, 3x8

Seated Row - 3x15

Chin-Ups - 4x6-10

Cardio

Assault Bike - 10 rnds; 30 sec work/30 sec rest.

Static stretch (10-20 min)

 


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