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B1 – BENCH PRESS 30º INCLINE STD BB MID GRIP 1 ¼ BOTTOM 1 4 8-10 3011 60
2 4 8-10 3011 60
3 4 8-10 3011 60
4 4 8-10 3011 60
B2 – PULL-UPS STD BAR PRONATED REGULAR 1 ¼ BOTTOM 1 4 8-10 3110 60
2 4 8-10 3110 60
3 4 8-10 3110 60
4 4 8-10 3110 60
Functional Hypertrophy - Phase 8 - Day 2 - Legs
Exercise Week Sets Reps Tempo Rest W/R W/R W/R
A1 – QUAD SQUATS BACK BB NORMAL 1 5 3-5 4010 10
2 5 3-5 4010 10
3 5 3-5 4010 10
4 5 3-5 4010 10
A2 – TRAP BAR DEADLIFT, HIGH HANDLES 1 5 6-8 4010 120
2 5 6-8 4010 120
3 5 6-8 4010 120
4 5 6-8 4010 120
A3 – ATLANTIS LYING LEG CURL FEET NEUTRAL DORSIFLEXED 1 5 3-5 4010 10
2 5 3-5 4010 10
3 5 3-5 4010 10
4 5 3-5 4010 10
A4 – ATLANTIS LYING LEG CURL FOOT INWARD PLANTARFLEXED 1 5 6-8 4010 120
2 5 6-8 4010 120
3 5 6-8 4010 120
4 5 6-8 4010 120
B1 – SCOTT CURLS SEATED 45º THICK EZ BAR MID SUPINATED GRIP MYOMETRIC 1 4 8-10 3010 60
2 4 8-10 3010 60
3 4 8-10 3010 60
4 4 8-10 3010 60
B2 – TRICEPS EXTENSIONS 30º INCLINE THICK DR. TOM BAR MYOMETRIC 1 4 8-10 3010 60
2 4 8-10 3010 60
3 4 8-10 3010 60
4 4 8-10 3010 60