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Warm-up: 10 Minutes
A cardio machine of choice (2 minutes).
Dynamic warm-up (3 minutes) 30 seconds per exercise.
Forward leg swings, Lateral leg swings, Hip circles, Diagonal hand cross overs, Arms circles.
Exercise rehearsal 5 minutes.
Note: Exercise rehearsal means before you do the working set perform the requisite reps with a lighter weight followed by a short rest. Pick weights that are about 67-85% of your 1RM for Hypertrophy.
Exercise 1: Modified Deadlift
Drive hips forward as you push feet into the floor,
Feet under the bar with hands just outside shoulder width,
Feet at shoulder width pointing slightly out.
| Warm Up Reps: | 6 |
|---|---|
| Reps Per Set: | 12 | 12 | 12 |
| Rest (Seconds): | 60 |
| Tempo (Seconds): | 3 | 0 | 1 | 0 |
Exercise 2: BB Squats
Feet placed hip-width or slightly wider apart.
| Warm Up Reps: | 6 |
|---|---|
| Reps Per Set: | 12 | 12 | 12 |
| Rest (Seconds): | 60 |
| Tempo (Seconds): | 3 | 0 | 1 | 0 |
Exercise 3: Bench Press
Set up the bar in line with eyes,
Full range of motion (ROM).
| Warm Up Reps: | 6 |
|---|---|
| Reps Per Set: | 12 | 12 | 12 |
| Rest (Seconds): | 60 |
| Tempo (Seconds): | 3 | 0 | 1 | 0 |
Exercise 4: Pull up
May be assisted if required,
Chin over the bar,
Retract scapular.
| Warm Up Reps: | 6 |
|---|---|
| Reps Per Set: | 12 | 12 | 12 |
| Rest (Seconds): | 60 |
| Tempo (Seconds): | 3 | 0 | 1 | 0 |
Exercise 5: Bent Over Row
Grip bar slightly wider than shoulder-width,
Do not jerk the torso upward.
| Warm Up Reps: | 6 |
|---|---|
| Reps Per Set: | 12 | 12 | 12 |
| Rest (Seconds): | 60 |
| Tempo (Seconds): | 3 | 0 | 1 | 0 |
Exercise 6: Lateral Raises
No swinging,
Elbows slightly bent,
Until arms parallel to the ground.
| Warm Up Reps: | 6 |
|---|---|
| Reps Per Set: | 10 | 10 | 10 |
| Rest (Seconds): | 90 |
| Tempo (Seconds): | 3 | 0 | 1 | 0 |
Cooldown: 7 minutes
Prone hold front (2 minutes).
Side prone (1 minute on each side).
Static Stretches: Hamstrings, Quads, Shoulders, Triceps, Chest, Glutes, Hip flexors (3 minutes).
