A1 hip loaded calf raises
Set 1: 6-8
Set 2: 10-12
Set 3: 15-20 reps
A1 pronated DB curls – 8-10 reps
A2 supinated DB curls – AMRAP
A3 neutral (hammer) DB curls – AMRAP*
1-2 rounds, 60 seconds rest between rounds
*After completing A3 drop the weight, and repeat starting back at A1. Then repeat one more time. Complete 2 drop sets, and 3 rounds total.
A1 rack chins – AMRAP*
A2 bent over smith rows – 10-12 reps
A3 Smith RDLs – AMRAP**
2-3 rounds, 90 seconds rest between rounds
*drop set. First set feet up on bench, drop set to feet on the ground
**pulling the bar “into you” the whole time
*This one is brutally awesome. I’m very proud of it. Enjoy 😉
A1 rear foot elevated split squat (loaded) – 10 reps*
A2 rear foot elevated split squat (BW) – 10 reps*
A3 high heel elevated sissy squat** (loaded) – 10 reps
A4 high heel elevated sissy squat** (BW) – AMRAP
A5 iso quad stretch*** – 30 seconds
2-3 rounds, 90 seconds rest between rounds
*10 reps each leg
**don’t need a wedge, heels high on a plate works fine
***drop immediately from the wedge into the stretch
*If you can still stand upright after this…you did it wrong.
A1 pec dec flys* – 20 reps
A2 DB flys** – 20 reps
A3 DB press*** – 20 reps
2-3 rounds, 60 seconds rest between rounds
*top half of reps only
**bottom half of reps only
***bottom 3/4 of reps
A1 seated Y-raise – 20 “pulse” reps
A2 standing y-raise – 20 full reps
A3 standing lateral partials – 20 “pulse” reps
A4 iso stretch – 30 seconds(ish)
2-3 rounds, 45 seconds between rounds
A1 seated cable high “pulse” curls – 20 reps*
A2 standing cable curls – 20 reps
A3 seating incline “pulse” curls – 20 reps**
A4 iso stretch – 30 seconds
A5 upright rope “pulse” extensions – 20 reps*
A6 lean forward rope extensions – 20 reps
A7 overhead rope extensions – 20 reps**
A8 iso stretch – 30 seconds
1-2 rounds, 30 seconds rest between rounds
*small ROM in shortened range
**small ROM in lengthened range
A1 pronated cable curls – 10 reps
A2 incline cable curls – 10 reps
A3 standing cable curls – AMRAP
A4 incline curl iso stretch – 30 seconds
2-3 rounds, 45 seconds rest between rounds
*Is that a softball up your sleeve, or are you just following a Hypertrophy Coach program?
A1 hip loaded calf raise – 15 reps
A2 seated calf raise – 15 reps
A3 squatting calf raise – 15 reps
3-5 rounds, 60 seconds rest between rounds
A1 banded feet elevated pushups – 10-12 reps
A2 banded pushups – 10-12 reps
A3 feet elevated pushups – AMRAP
A4 pushups – AMRAP
A5 kneeling pushups – AMRAP
2-3 rounds, 60 seconds between rounds
*AMRAP = as many reps as possible