Functional Hypertrophy 4 Day Split –

Upper Body - Functional Hypertrophy

13/02/2018

Video	Sets	Reps	Weight	Comment
One Arm Barbell Press	5	6-8		A1-One Arm Braced Overhead Dumbbell Press Tempo 40X0 Rest 90 seconds
Close Grip Pull Ups	5	6-8		Close Grip Chin ups Tempo 40X0 Rest 90 seconds
Decline Tricep Bench Press	4	8,8,6,6		B1-10o Decline Dumbbell Press Tempo 41X0 Rest 90 seconds
Close-Grip Seated Row	4	8-10		B2- Seated Cable Row Thumbs off handles. 3012 Rest 90 seconds
Dumbbell Pronated Lying Extension	3	6-8		C1-10o Decline Dumbbell Triceps Extensions, Neutral Grip. Tempo 3110 Rest 75 seconds
Straight Barbell Preacher Curl	3	6-8		C2-Straight Bar Preacher Curl Tempo 40X0 Rest 75 seconds

Lower Body - Quads

Video	Sets	Reps	Weight	Comment
Barbell Squat	4	10,8,6,15		A1-BB bar back squat, feet flat, shoes off. Tempo 40X0 for low reps, 20X0 for high resps. Tempo Rest 90 seconds
Lying Leg Curl (Hamstrings)	4	8,6,4,8		A2-Lying leg curl (toes up, turned in) with hip extension. Tempo 40X0 Rest 90 seconds.
Bulgarian Squat	3	8-10		B1- DB rear foot elevated split squat. Tempo 3010 Rest 90 seconds
45 Degree Hyper Extension	3	10-12		B2-45 Degree Hyperextension. Plate accross the chest. Tempo 2020 Rest 90 seconds.

Lower Body - Glutes & Hamstrings

Video	Sets	Reps	Weight	Comment
Deadlift	4	8,6,4,4		A-Barbell Deadlift, big toes up. 40X0 Rest 120 seconds.
Pause Rack Deadlift 3210 tempo	4	7-9		B-Paused 1/2 Rack Deadlift Tempo 3210 Rest 120 seconds
Standing Calve Raise	3	10-12		C-Standing Calve Raise Tempo 2111 Rest 60 seconds