June 13, 2019

THURSDAY 4AM

Full-Body Hypertrophy

Warm-Up (3 Rounds)
Resistance band Face-Pull x 15r
Push-Up x 15r
Reverse Lunge x 8r each leg

Hypertrophy Circuit A (3 Rounds)
Dumbbell Bench Press 50 lbs DBs x 12r
Pull-up x 10r
Walking Lunge 25 lbs DBs x 12 x 2s
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 25 lbs DBs x 12r
Barbell Bent Press 95 lb x 12r
Lateral Lunge – 25 lbs x 9r each leg
V ups x 15r

Restorative Circuit (2 Rounds)
Barbell Curl – 45 lb x 20r
Lying Tricep extension – 45lb x 20r

NOTE:

  • Day 52 – AM Body weight 173 lbs

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