Hypertrophy Cycle Week #3

Monday 4/18

Back Squat
10x10 (Add 5#)

Accessory Work:

Yates Rows
3x10

Weighted Sit-Ups
3x15

Plate OH Reverse Lunges
3x8 per leg

 

Thursday 4/21

Bench Press
10x10 (dd 2.5#)

Accessory Work:

Weighted Pull-Ups
3x5

Landmine Twists
3x12

DB Bicep Curls
3x10 per arm

Tricep Finisher:

Ski Erg Tricep Extensions
3x100m

 

Saturday 4/23

Deadlift

10x10 (Add 5#)

Accessory Work:

GHD Weighted Back Extensions
3x10

Strict Toes to Bar
3x8

Heavy KB Farmers Carry
3x20m

Finisher:

8-Minute Team Sled Sprint Relay
- Split group up evenly as possible on both ends
- Keep sled moving at all times
- Start with empty sled and add 15# every minute