Back Squat 4×4 @80KG
Sumo DL 5×5 @80KG
5 Rounds of
Machine Row + Tricep Extension
3 Rounds of
Lat Pull down + Tricep Extension
101817
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Category Archives: Hypertrophy
041017
Bench Press to a Heavy 8 Reps @50-55-60KG
5 Rounds
10 Bench Press @40KG
5 Pull Ups
5 Rounds
10 Incline DB Bench Press @25lbs
8 China Rows @45lbs
103116
Snatch 5×2 @40KG
Bench Press 3×12 @40KG
Incline Bench Press 5×12 @30KG
DB Flys 3×12 @15lbs
052416
Lunges 6×8 @30KG
Good Mornings 3×10 @20KG
GHD Sit ups 6×4
041816
Snatch Balance 6 sets to 90% @61KG
Heavy Triple Hang Snatch. Worked up to 50KG
Rotational Lat Rows 6×6 @45lbs
041216
Clean & Jerk 5×1 @80% @63KG
Power Clean 5×1 @80% @60KG
Push Press 6 Sets Find Heavy Double @67KG
Front Rack Hold 3 Seconds 80,90,100,110,120,130KG
Rotational Lat Row 6×6 @40lbs
Calf Raises 3×15
032616
Back Squat 5×5 @60KG (Shoulder Complex Between Sets 12 Front Delt Raises, 12 Side Shoulder Raises)
Incline Bench 8×8 @30KG *30 Sec Btw Sets
022716
Session #5
Bench Press 5-6 Sets 1RM @70KG, 73KG(F), 71KG(F)
Bench Press 6×2@80% @56KG
4R [10 Strict Pull Ups + 10 Dips]
* Lat Stretch and Pec Stretch after each exercise
1 Arm DB Row 3×10 @30KG DB
Lateral Raises 3×8 @5KG
021316
Session #4
Clean High Pull 5×3 @70% 1RM @53KG
Clean Pull 8×2 @85% 1RM@65KG
Weighted Pull Ups, 5 Sets work to heavy double @17.5KG
Bench Press 8×8 @40KG *30 Sec Rest
020616
Session #5
6-7 Sets work to 90% Power Snatch @46KG
Power Snatch 5×1 @80% @41KG
Power Snatch 8×1 @70% @36KG
Muscle Snatch, 10 mins work to a heavy rep @43KG
Muscle Snatch 8×1 @70% @31KG
Bench Press 8×8 @36KG *30 Sec Rest Btw Sets
Snatch Balance 5×2 @80% Muscle Snatch @35KG