June 26, 2019


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 15r
Pull-up x 10r
Walking Lunge 25 lbs DBs x 24 (12L/12R)
Hanging Leg Raise (Abs) x 12r

Hypertrophy Circuit B (3 Rounds)
Dumbbell Shoulder Press 25 lbs DBs x 12r
Barbell Bent Press 100 lb x 12r
Lateral Lunge – 30 lbs x 8r each leg
V ups x 12

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


AM Body weight – 172.5 lbs

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