Functional Hypertrophy 2 Day Split -Chiara

Day 1 - Lower/Upper Body Superset

22/05/2017

Two-Day Split
I have shown you 1 day
warm up with foam roller, hips, bum and back
Activate- Then do 5 way shoulder rotations

Side clams
plank
1 leg bridge

progress to 4 sets of each and then add 15 minutes conditioning, like rower, sleds kettlebells

Video	Sets	Reps	Comment
Hip Stability Side Clams	2	15	warm up 3 exercises below
Bridge and Variations	3	10-14	C. Cook Hip Lift Tempo 2020 Rest 60 seconds
Hover (with variations)
Split Squat	3	12-15	A1. perfrom this split squat with the cable as illustrated below Rest 45 seconds
Palov Press Variations			Example- horizontal push
Chin Ups	3	10-12	a2 . Parallel Grip (Machine assisted) Tempo 30X1 Rest 90 seconds
Dumbbell Chest Press	3	12	C1. Dumbbell Bench Press Tempo 40X0 Or push up at upper leg level Rest 90 seconds
Flexion and Extension Exercise	3	10-12	use cable and come on toes

22/05/2017

Two-Day Split
Pair 1
One-leg Hip/leg push
High incline press (Deltoid empasis)
Pair 2
Horizontal Row
Straight-leg hip extension

Video	Sets	Reps	Comment
Trap Bar Deadlift	3	6-8	A.1 High Hips/ deadlift
Fitball Rollouts (Wheelbarrow)	2	10
Lat Pulldown	3	8-10	Underhand shoulder width
Bulgarian Squat	2	8-10	A1. Bulgarian Split Squat Tempo 3020 Rest 90 seconds
Dumbbell Incline Press	3	7-9	A2. 45 Degree Dumbell Press Tempo 40X0 Rest 90 seconds
1 Arm Dumbbell Row	2	10-12	B1. One Arm Dumbbell Row/ slight decline Tempo 30X1 Rest 90 Seconds
45 Degree Hyper Extension	3	10-12	B2. 45 Degree Hyper Extension Tempo 2020 Rest 90 seconds
Side Plank with Rotation	2	8 each side	C. Oblique Lateral Bridge (Feet & elbows on the ground) Tempo 2020 Rest 45 seconds