Hypertrophy–Nov. 2016

All workouts equal a volume of 1

Chest/back

1)Superset:

3×8 Barbell Bench press

3×8 Barbell bent over row

Dropset the last set

2) Superset:

4×12 DB Chest Fly

4×12 DB Bent over Fly

25s; 30s; 30s; 30s

15s; 15s; 15s; 15s

3) Superset:

3×10 DB Bench Press

3×10 DB Bent over Row

Shoulders

1)Superset:

4×10 strict press

4×10 strict pull-up/lat pull down

2) Superset:

3×8 Strict DB Press

3×8 Strict-pull-up/lat pull down

Drop set the last set

3) Superset:

4×12 Lateral Side Raises

4×12 Lateral Front Raises

Legs

1)4×12 weighted pistol*

*6 per leg

2) 3×10 Back Squat

3) 4×12 Double Kettlebell/Dumbbell Side Lunges*

*6 per leg

Core

1)Superset:

4×30 sec v hold

4×30 sec bridge

2) 5×10 Strict Toes-to-bar; Strict Knee Raises

3) 5×12 Weighted Ab Mat Sit-ups*

*Medicine ball, plate, or dumbbell touches above head and then touches toes to complete rep