Hypertrophy Week 4 Day 5 (Final Day)

Dynamic warmup (10 min)

Push/Pull - 60-90 sec rest/set

Push Press - 4x10

Deadlift - 4x12

BB Incline Bench - 3x8

High Row - 4x10

Lateral Raise + Front Raise - 3x12 each

DB Curl - 4x8

DB Shrug - 3x15

Assisted Hand-Stand - 5x :30; :30 rest

MetCon

Cluster + Pull-Up - 8 min Ladder; start with 1 Cluster/1 Pull-Up, 2 Cluster/Pull-Up, etc. RX is 135#; scaled weight is 95#.

Static stretch (10-20 min)


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