Day 1
09/06/2020Strength/Hypertrophy Program
Each exercise starts at a set amount of reps, the progression each week is to add another rep.
Each exercise utilizes a slow eccentric of 6 seconds.
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Bulgarian Squat |
4 | 4 | 1A. Bulgarian Split |
|
Romanian Deadlift (RDL) |
4 | 4 | 1B. Romanian Deadlift (Dumbbells) |
|
Dumbbell Chest Press |
3 | 4 | 2A. Dumbbell Bench Press |
|
Cable Rows |
3 | 4 | 2B. Cable Row |
|
Seated Dumbbell Shoulder Press |
3 | 4 | 3A. Seated DB Press |
|
Lat Pulldown |
3 | 4 | 3B. Lat Pull Down (Supinated Grip) |
Day 2
09/06/2020Strength/Hypertrophy Program
Each exercise starts at a set amount of reps, the progression each week is to add another rep.
Each exercise utilizes a 3 second eccentric with a 3 second hold.
| Video | Sets | Reps | Weight | Comment |
|---|---|---|---|---|
Barbell Squat |
4 | 5 | 1A. Barbell Back Squat |
|
Parallel Back Extension |
4 | 5 | 1B. Back Extension |
|
Dumbbell Incline Press |
3 | 5 | 2A. Incline Dumbbell Press |
|
Dead- Row |
3 | 5 | 2B. Dead Row |
|
|
Seated Dumbbell Shoulder Press |
3 | 5 | 3A. Seated Dumbbell Press |
|
|
Lat Pulldown |
3 | 5 | 3B. Lat Pull Down (Wide - Pronated Grip) |