Hypertrophy
Week 2 Day 2
Tissue activation/ injury prevention:
3 sets of:
10-30s McGill Sit up holds
Max Side Plank e/s
5 x Abwheel rollout
50m waiter’s carry e/s
Try to add a little weight compared with last week.
All lifts are at RPE 8ish, leave 2 reps in the tank
Primary: Bench 2 x 8-12
Accessory: Paused DB Bench 2 x 8-12
DL 3 x 8-12
Single Leg RDL 3 x 8-12 e/s
Accessories:
Reverse grip pull down 3 sets to failure
Preacher curls 3 sets to failure
Tricep cable pulls 3 sets to failure
DB Front, side, rear fly 3 sets to failure
Underhand close grip row 3 sets to failure
Photo by Greg Rosenke on Unsplash