Chest Day
100 leg raises
072915
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Category Archives: Hypertrophy
072215
Chest Hypertrophy @ Body Factory
071715
10 Supersets Legs & Back @ Body Factory
3×20 Back Extensions
100 Leg Raises
071515
Snatch Triples Up to 43KG
Snatch Panda Pull 3×3 @60KG
Snatch First Pull 3×3 @60KG
3 Rounds:
10 Bench Press @ 50KG
8 KB Row @ 30KG
3 Min Rest
3 Mins Dead Hang
070815
1 Min Dead Hang
Snatch Triples @30KG
Snatch First Pull 4×2
3 Rounds
9 Bench Press @ 50KG
12 KB Row @ 28KG
3 Min Rest
2 Min Dead Hang
110214
8 Rounds Of:
10 DB Shrugs
8-9 DB Curls
8-9 DB Tricep Extensions
3 Rounds:
L-Sit Hold
Tuck Plange Hold
3×20 Russian Twists @6KG Med Ball
110114
11 Rounds:
8 DB Bench Press
8 Lat Rows
103114
8 Rounds:
8 DB Press
8 Lat Pull Downs
5x 20 Crunches @10KG Med Ball
102914
Front Squat @70% 4×3 @50KG
High Pull @80% x3 @56KG
First Pull @90% x3 @63KG
Standing Plate Twist 10×3 @ 10KG, 15KG, 15KG
Bench Press 8×8 @35KG *30 Sec Rest Btw Sets
100614
8 Rounds:
10 DB Press @ 10KG
10 Hammer Curls @7KG
10 Tricep Extensions @7KG