Hypertrophy Programme Week 21-30

Workout 1 Workout 2
Hypertrophy Phase 1 Upper 1 Lower 1

Programme Week 1-
10 Phase 2 Lower Horizontal Push/Pull
Phase 1 Back/Hams Chest/Delts

Hypertrophy
Programme Week 11-
20 Phase 2 Lower
Back/Chest/Delts
Phase 1 Lower Chest/Delts/Triceps

Hypertrophy
Programme Week 21-
30
Phase 2 Back/Triceps Chest/Biceps
Workout 3 Workout 4 Workout 5
Upper 2 Lower 2 Core
Vertical Push/Pull Arms & Traps Chest/Core
Back/Rear Delts Quads/Chest/Delts Arms
Chest/Triceps Back/Biceps Compound
Back/Biceps Core Calves
Delts/Back Lower Chest/Delts/Arms

Workout 6 Workout 7
Calves NA
Calves NA
Core Calves
Core Calves
NA NA
Core Calves
Workout 1 Order Movement
A Heel Elevated BB Squat
B DB Step Ups
Leg Press (Feet Shoulder Width,

C1
Middle)
Quads/Hams C2 Wide Stance Goblet Squat
D1 Seated Leg Curl
D2 Walking DB Lunges
E BB Hip Thrust
A Flat DB Press
B Seated BB Press
C Standing Cable Fly (Shoulder Height)
D Dips (Chest Focused)

Chest, Shoulders
& Triceps
E1 Seated DB Lateral Raises
E2 Close Grip BB Press
F Cable Tricep Extension
G Overhead Tricep Ext (2 Hands x 1 DB)
A Chin Up (Neutral Grip - Weighted)
BB Deadlifts (off blocks 3-4 inches

B
off floor)
Back, Traps &

Biceps
One Arm Hammer Row (Neutral
C
Grip)
D Standing BB/Hex Shrugs
Back, Traps &
Biceps
E1 Reverse Cable Fly
E2 Standing EZ Curls (21's)
G1 Standing T-Bar Row
G2 Seated DB Curl (Supinated)
Order Movement
Hanging Knee Raise (Bench Under

A
Feet)
B Decline Crunch
Core
C Rope Crunch
D Ball Crunch
Order Movement
A Seated Calf Raises

Calves
B Standing BB Calf Raises
Week 1
Video Link Reps Sets Tempo Rest Interval Comments
https://vimeo.com/202275243 12 3 3120 90 sec
https://vimeo.com/196325343 12 3020
3 90 sec
https://vimeo.com/261887496 12 3010
https://vimeo.com/202275309 12 3011
3 90 sec
https://vimeo.com/198316720 14 2010
https://vimeo.com/198182783 15 3020
3 80 sec
https://vimeo.com/243933363 10 3010

https://vimeo.com/196314245/ 10 3 2011 70 sec
https://vimeo.com/243932979 12 3010 7 reps full

3 80 sec ROM, 7 reps
https://vimeo.com/243932979 21 NA top 1/2, then
7 reps bottom
https://vimeo.com/307264881 10 3011 half
3 90 sec
https://vimeo.com/196326237 12 3020

Week 2 Week 3
Reps Sets Tempo Rest Interval Comments Reps Sets
12 3 3120 90 sec 12 3
10 3 2110 80 sec 12 3
12 3020 12
3 90 sec 3
12 3010 12
12 3011 12
4 90 sec 4
14 2010 16
10 4 2011 70 sec 10 4
6 4 2011 120 sec 6 4
8 3 2010 90 sec 8 4
12 4 3020 60 sec 12 4
8 3 2021 80 sec 8 4
dropset final
15 3020 15
set
3 80 sec 4
10 3010 10
12 4 3011 60 sec 12 4
12 3 2010 60 sec 12 4
5 4 2110 120 sec 6 4
8 4 2111 90 sec 8 4
10 3 3011 60 sec 10 3
10 3 2011 70 sec 10 4
12 3010 dropset final 12

7 reps
set full
3 80 sec ROM, 7 reps 3
21 NA top 1/2, then 7 21
reps bottom
dropset
half final
10 3011 12
set
3 90 sec 3
12 3020 12
8 3 3011 70 sec 10 4
10 4 2011 60 sec 12 4
10 3 2011 60 sec 12 4
12 3 3031 60 sec 12 3
10 4 2111 60 sec 10 4
15 4 2011 60 sec 15 4
Week 3 Week 4
Tempo Rest Interval Comments Reps Sets Tempo Rest Interval

superset 10
reps wide
3120 90 sec 12 4 3120 90 sec
stance + flat
foot
2110 80 sec 12 3 2110 80 sec
dropset final
3020 12 3020
set
90 sec 4 90 sec
3010 12 3010
3011 12 3011
90 sec 4 90 sec
2010 18 2010
2011 70 sec 10 4 2011 70 sec
2011 120 sec 6 4 2011 120 sec
2010 90 sec 8 4 2010 90 sec
3020 60 sec 12 4 3020 60 sec
2021 80 sec 8 4 2021 80 sec
2 x dropset
3020 15 3020
final set
80 sec 4 80 sec
3010 10 3010
dropset final
3011 60 sec 12 4 3011 60 sec
set
2010 60 sec dropset final 12 2010 60 sec
4
set
2110 120 sec 6 4 2110 120 sec
2111 90 sec 8 4 2111 90 sec

3011 60 sec 10 3 3011 60 sec
2011 70 sec 10 4 2011 70 sec
3010 dropset final 12 3010

7 reps
set full
80 sec ROM, 7 reps 4 80 sec
NA top 1/2, then 7 21 NA
reps bottom
dropset
half final
3011 12 3011
set
90 sec 4 90 sec
dropset final
3020 12 3020
set
3011 70 sec 10 4 3011 70 sec
2011 60 sec 12 4 2011 60 sec
2011 60 sec 15 4 2011 60 sec
3031 60 sec 12 4 3031 60 sec
dropset final
2111 60 sec 10 5 2111 60 sec
set
dropset final
2011 60 sec 20 5 2011 60 sec
set
Week 5 - Deload
Comments Reps Sets Tempo Rest Interval Comments

superset 10
reps wide
12 3 3120 90 sec
stance + flat
foot
10 3 2110 80 sec
dropset final
12 3020
set
2 90 sec
12 3010
12 3011
2 90 sec
14 2010
10 3 2011 70 sec
6 3 2011 120 sec
8 3 2010 90 sec
12 3 3020 60 sec
8 3 2021 80 sec
2 x dropset
15 3020
final set
3 80 sec
10 3010
12 3 3011 60 sec
12 3 2010 60 sec

dropset final
set with 5 3 2110 120 sec
bodyweight
8 3 2111 90 sec
dropset final
10 3 3011 60 sec
set
dropset final
10 3 2011 70 sec
set
dropset final 12 3010
7 reps
set full 7 reps full
ROM, 7 reps 3 80 sec ROM, 7 reps
top 1/2, then 7 21 NA top 1/2, then 7
reps bottom reps bottom
dropset
half final half
12 3011
set
3 90 sec
dropset final
12 3020
set
dropset final
set
dropset final
set
Workout 1 Order Movement Video Link
A1 Close Grip Press (In Cage) https://vimeo.com/198200374
A2 Bent Over BB Row (Pronated Grip) https://vimeo.com/198316529
B1 Cable Pulldown https://vimeo.com/198198705
B2 Single Arm Cable Extension (Hold Ball) https://vimeo.com/196326428

Back/Triceps
C1 Seated Cable Row (Close Neutral Grip) https://vimeo.com/246013967
C2 Bench Dips https://vimeo.com/196316413
D1 Seated Upright Cable Row https://vimeo.com/258813237
D2 Cable Tricep Crossover https://vimeo.com/243933141
A1 Incline DB Press https://vimeo.com/291395877
A2 Incline DB Curl https://vimeo.com/196324682
B1 Hammer Strength Chest Press https://vimeo.com/244128846
B2 Standing Hammer Curls https://vimeo.com/246014462

Chest/Biceps
C1 Incline Cable Press https://vimeo.com/244129059
C2 Behind Head Cable Curl https://vimeo.com/196325670
D1 Landmine Chest Press https://vimeo.com/244129421
D2 Reverse EZ Curl https://vimeo.com/246014628
A BB Deadlifts https://vimeo.com/246014485
Delts/Back
B BB Shoulder Press (In Cage) https://vimeo.com/198316477
C1 Iso Lateral High Row https://vimeo.com/307264846
Delts/Back C2 Bent Over Reverse DB Fly https://vimeo.com/246013944
D Rear Delt Upright Row https://vimeo.com/243934325
F1 Seated Face Pull https://vimeo.com/243934749
F2 Cable Shrug https://vimeo.com/196319341
A BB Romanian Deadlift https://vimeo.com/198182145
B Static DB Lunge https://vimeo.com/261887375
C1 Lying Leg Curl https://vimeo.com/246014713

Lower Body
C2 Heel Elevated DB Squat https://vimeo.com/246014252
D Leg Extension https://vimeo.com/198316623
E Leg Press (Single Leg - Glute Focus) https://vimeo.com/246013892
A Flat DB Press https://vimeo.com/246014572
B1 Seated DB Lateral Raise Countdown https://vimeo.com/307264905
B2 Seated DB Bicep Curl (Supinated) https://vimeo.com/196326237
C1 Seated Cable Fly https://vimeo.com/244129562
Chest/Delts/ Arms C2 Tricep DB Kickback (Single Arm) https://vimeo.com/246013924
D1 Single Arm Cable Lateral Raise https://vimeo.com/244130065
D2 Press Ups (Upper Body Elevated) https://vimeo.com/198316669

Chest/Delts/ Arms
E1 Preacher Curl (Bench Or Machine) https://vimeo.com/196325808
E2 Seated Overhead EZ Bar Extension https://vimeo.com/196325620
Order Movement Video Link
A Hanging Knee Raise (Side to side) https://vimeo.com/258809737
B Ball Crunch https://vimeo.com/258809531
Core C Knee Raise (Dip Station) https://vimeo.com/209901658
D Reverse Crunch (Twists at top) https://vimeo.com/209901540
E Side Crunch https://vimeo.com/209900874
Order Movement Video Link
A Standing Calf Raises https://vimeo.com/215635796
Calves B1 Leg Press Calf Raises https://vimeo.com/258813028
B2 Bodyweight Standing Calf Raises https://vimeo.com/215635796

Week 1 Week 2
Reps Sets Tempo Rest Interval Comments Reps Sets Tempo Rest Interval Comments
8 2020 8 2020
3 90 sec 4 90 sec
8 3110 8 3110
10 3021 10 3021
3 90 sec 4 90 sec
10 2011 10 2011
10 3121 10 3121
3 90 sec 3 90 sec
12 2010 12 2010
10 3022 10 3022
3 90 sec 3 90 sec
12 3021 12 3021
8 3020 8 3020
3 90 sec 4 90 sec
10 3010 10 3010
10 3011 10 3011
3 90 sec 4 90 sec
14 2010 14 2010
10 3010 10 3010
3 90 sec 3 90 sec
10 2111 10 2111
12 3020 12 3020
3 90 sec 3 90 sec
12 2011 12 2011
8 3 3121 90 sec 8 3 3121 90 sec

rest on
barrier for 2 rest on barrier
seconds in for 2 seconds
8 3 2210 90 sec 8 4 2210 90 sec
between reps in between
reps
10 3011 supinated grip 10 3011 supinated grip
3 90 sec 3 90 sec
12 2010 12 2010
10 3 1010 70 sec 10 3 1010 70 sec
10 3011 10 3011
3 80 sec 4 80 sec
12 2012 12 2012
10 3 3120 80 sec 10 4 3120 80 sec

30 sec in 30 sec in
10 3 2011 10 3 2011
between legs between legs
10 3011 10 3011
3 90 sec 3 90 sec
12 3020 12 3020
10 4 3011 40 sec 10 5 3011 40 sec
12 3 3010 70 sec 12 3 3010 70 sec
Reps Sets Tempo Rest Interval countdown

Comments -5 Reps Sets Tempo Rest Interval Comments
countdown - 5
reps, pause
pause 3 for reps,pause
pause3for 5
8 3 2310 90 sec 5seconds
secondsatat 8 4 2310 90 sec seconds atat
seconds top
top on 5th
bottom of rep,
rep bottom of rep
on 5th rep, 4
4 reps, pause
15 NA 15 NA reps, pause for 4
for 4 seconds
3 90 sec 3 90 sec seconds at top
at top for 4th
10 2010 10 2010 for 4th rep
rep (repeat
(repeat until you
until you reach
reach 1)
10 3011 1) 10 3011
3 90 sec 4 90 sec
10 2011 10 2011
12 3020 12 3020
3 60 sec 3 60 sec
15 2011 15 2011
12 3010 12 3010
3 90 sec 3 90 sec
12 3010 12 3010
12 3 2110 90 sec 14 3 2110 90 sec
12 3 3122 60 sec 15 3 3122 60 sec
10 3 3011 80 sec 10 4 3011 80 sec
10 3 2010 70 sec 10 3 2010 70 sec
12 3 2011 60 sec 12 3 2011 60 sec
Reps Sets Tempo Rest Interval Comments

every 10th Reps Sets Tempo Rest Interval Comments
every 10th rep
rep hold
hold
30 3 2011 80 sec contraction 30 3 2011 80 sec
contraction for
for 10
10 seconds
10 2111 seconds 10 2111
3 80 sec 4 80 sec
15 1011 20 1011
Week 3 Week 4
Reps Sets Tempo Rest Interval Comments Reps Sets Tempo Rest Interval
(new tempo) let
bar rest on barrier
8 2310 8 2310
for 3 seconds in
4 90 sec between reps 4 90 sec
10 3110 10 3110
10 3021 10 3021
4 90 sec 4 90 sec
12 2011 12 2011
10 3121 10 3121
4 90 sec 4 90 sec
15 2010 15 2010
12 3022 12 3022
4 90 sec 4 90 sec
12 3021 12 3021
8 3020 8 3020
4 90 sec 4 90 sec
10 3010 10 3010
10 3011 dropset final set 10 3011

4 90 sec 4 90 sec
14 2010 dropset final set 14 2010
10 3010 10 3010
4 90 sec 4 90 sec
10 2111 10 2111
12 3020 12 3020
4 90 sec 4 90 sec
12 2011 12 2011
8 3 3121 90 sec 8 4 3121 90 sec

rest on barrier
8 4 2210 90 sec for 2 seconds in 8 4 2210 90 sec
between reps
10 3011 pronated grip 10 3011
4 90 sec 4 90 sec
12 2010 12 2010
10 3 1010 70 sec dropset final set 10 3 1010 70 sec
10 3011 10 3011
4 80 sec 4 80 sec
12 2012 12 2012
10 4 3120 80 sec 10 4 3120 80 sec

30 sec in 30 sec in
10 4 2011 10 4 2011
between legs between legs
10 3011 10 3011
4 90 sec 4 90 sec
12 3020 12 3020
10 5 3011 40 sec 10 5 3011 40 sec
12 3 3010 70 sec 12 3 3010 70 sec
countdown - 5
pause 3 seconds
reps, pause for 5
8 4 2310 90 sec 8 4 2310 90 sec
seconds at of
at bottom toprep
on
5th rep, 4 reps,
15 NA 15 NA
pause for 4
3 90 sec seconds at top for 3 90 sec
10 2010 4th rep (repeat 10 2010
until you reach 1)
10 3011 10 3011
4 90 sec 4 90 sec
10 2011 10 2011
12 3020 12 3020
4 60 sec 4 60 sec
15 2011 20 2011
12 3010 12 3010
4 90 sec 4 90 sec
12 3010 12 3010
14 4 2110 90 sec 14 4 2110 90 sec
15 3 3122 60 sec 15 4 3122 60 sec
10 4 3011 80 sec 10 4 3011 80 sec
12 3 2010 70 sec 12 4 2010 70 sec
12 3 2011 60 sec 12 3 2011 60 sec
every 10th rep
30 4 2011 80 sec hold contraction 30 4 2011 80 sec
for 10 seconds
12 2111 12 2111
4 60 sec 5 60 sec
20 1011 20 1011
eek 4 Week 5 - Deload

(new tempo) let
bar rest on barrier
8 2020
for 3 seconds in
between reps 3 90 sec
8 3110
10 3021
3 90 sec
10 2011
dropset final set 10 3121

2 90 sec
12 2010
10 3022
2 90 sec
8 3020
3 90 sec
10 3010

3 90 sec

2 90 sec
10 2111
12 3020
2 90 sec
8 3 3121 90 sec
rest on barrier rest on barrier for
for 2 seconds in 8 3 2210 90 sec 2 seconds in
between reps between reps
pronated grip +
10 3011 pronated grip
dropset final set
2 90 sec
12 2010
dropset final set 10 2 1010 70 sec
10 3011
3 80 sec
12 2012
10 3 3120 80 sec
30 sec in
dropset final set 10 3 2011
between legs
double dropset
10 3011
final set
3 90 sec
double dropset
10 3 3011 40 sec
final set
12 2 3010 70 sec

countdown - 5
pause 3 seconds
reps, pause for 5
seconds at of
at bottom toprep
on
5th rep, 4 reps,
pause for 4
seconds at top for
dropset
4th rep final set
(repeat
until you reach 1)
dropset final set
dropset final set


every 10th rep
hold contraction
for 10 seconds
Exercise Replacement 1
BB Box Squats Hex Bar Squats
BB Back Squats Smith Machine Squats
Single Leg Lying Leg Curl Lying DB Curl
Leg Press Hack Squats
Heel Elevated DB Squat Heel Elevated BB Squats
Bulgarian Split Squat Static DB/BB Lunges
Legs Glute Ham Raise Lying Leg Curl
Lying Leg Curl Lying DB Curl
Leg Extension Heel Elevated DB Squats
Leg Press (Single Leg) DB/BB Bulgarian Split Squat
Rowing Machine Glute Ham Raise Glute Ham Raise
Rowing Machine Glute Ham

BB Hip Thrust
Raise
DB/BB Walking Lunges Static DB/BB Lunges
Flat DB Press Iso Lateral Flat Plate Press
Incline DB Press Iso Lateral Incline Plate Press
Incline BB Press Incline Smith Machine Press
Seated Cable Flys Pec Deck

Chest
Flat BB Press Flat Smith Machine Press
Hammer Strength Press Incline Smith Machine Press
Landmine Chest Press Hammer Strength Press
Upright Cable Press Flat DB Press

One Arm DB Row Single Arm Iso Lateral Row
Chin Up (Neutral Grip) Close Grip Lat Pulldown
Wide Grip Lat Pulldown Wide Grip Pull Ups
Cable Rope Face Pulls Seated Cable Rope Row
BB Deadlifts DB/BB Romanian Deadlifts
Seated One Arm Cable Row One Arm DB Row
Back Chin Up (Wide Grip) Wide Grip Lat Pulldown
BB Bench Rows (Supinated Grip) Iso Lateral Row
Upright Cable Row Seated Cable Row
Cable Lat Pulldown Iso Lateral High Row
Cable Pulldown Lying DB Pullover
Standing T-Bar Row Seated Cable Row
Iso Lateral High Row Single Arm Lat Pullown
Seated BB (Or Smith

Seated DB Shoulder Press
Machine) Press
Seated DB Lateral Raises Standing Cable Lateral Raises
Standing Cable Raises (Single Arm) One Arm DB Lateral Raise
Incline Bench DB Rear Delt Fly

Standing/Bent Over Cable
Shoulders
Rear Delt Fly
Seated BB (Or Smith Machine)
Seated DB Shoulder Press
Press
Incline Bench Rear Delt Fly Reverse Pec Deck
Standing Cable Raises Standing DB Lateral Raise
Incline Bench DB Hammer Curls Cable Bicep Curls
Standing BB Curls Standing EZ Curls
Biceps
Biceps Single Arm Preacher Curls Single Arm Cable Curl
Standing Reverse Grip EZ Curls

Reverse Grip Cable Curls
(Hands Shoulder Width)
Standing EZ Curls Standing DB Curls
EZ Bar/DB Skull Crushers Overhead DB Tricep Extension
Overhead DB Tricep Extension Overhead Cable Extension

Double Rope Cable Tricep
Triceps Tricep Cable Pressdown
Extension
Double Rope Cable Tricep
Tricep Cable Pressdown
Extension
DB Tricep Kickbacks Tricep Dips
Standing BB Shrugs Standing Hex Bar Shrugs
Seated DB Shrugs Standing Hex Bar Shrugs

Traps
Cable Shrug Standing DB Shrugs
Seated Cable Shrugs
Incline Bench DB Shrugs
(Leaning Back)
45 Degree Leg Press Calf

Seated Calf Raises
Raises
45 Degree Leg Press Calf
Calves Standing Calf Raises
Raises
Single Leg Standing Calf
Seated Single Leg Calf Raises Raises
Replacement 2
Squat Machine
Hack Squats
Seated Leg Curl
BB Box Squats
Hack Squats
Single Leg Leg Press
DB/BB Romanian Deadlifts
Seated Leg Curl
Leg Press (Feet Narrow & Low)
DB/BB Step Ups
DB/BB Romanian Deadlifts
BB Good Morning
DB/BB Step Ups
Seated Upright Cable Press
Seated Incline Cable Press
Iso Lateral Incline Plate Press
Flat DB Fly
Iso Lateral Flat Plate Press
Flat/Decline BB Press
Seated Incline Cable Press
Iso Lateral Flat Plate Press

Single Arm Cable Row
Iso Lateral High Row
Reverse Pec Deck
Hyperextensions
Single Arm Iso Lateral Row
Seated Cable Wide Row
Iso Lateral Row
Wide Grip Lat Pulldown

Underhand Grip Lat
Pulldown
Bent Over BB Row
Wide Grip Lat Pulldown
Iso Lateral Overhead Press
One Arm DB Lateral Raise
Hammer Strength Iso Lateral

Raise
Reverse Pec Deck
Iso Lateral Overhead Press
Reverse Cable Fly

Hammer Strength Iso
Lateral Raise
Incline Bench DB Supinated

Curls
Cable Bicep Curls

Concentration Curls
DB Zottman Curls
Cable Bicep Curls
Overhead Cable Extension
EZ Bar/DB Skull Crushers

Single Arm Cable Tricep
Extension
Extension
Extension
Standing DB Shrugs
Standing BB Shrugs
Incline Bench DB Shrugs
Standing DB Shrugs
Standing Calf Raises
Seated Calf Raises

Single Leg 45 Degree Leg
Press Calf Raises

Hypertrophy Programme Week 21-30

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Hypertrophy Programme Week 21-30

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Workout 1 Workout 2

Hypertrophy Phase 1 Upper 1 Lower 1

Phase 1 Back/Hams Chest/Delts

Phase 1 Lower Chest/Delts/Triceps

Upper 2 Lower 2 Core

Vertical Push/Pull Arms & Traps Chest/Core

Back/Rear Delts Quads/Chest/Delts Arms

Chest/Triceps Back/Biceps Compound

Back/Biceps Core Calves

Delts/Back Lower Chest/Delts/Arms

A Heel Elevated BB Squat

Leg Press (Feet Shoulder Width,

Quads/Hams C2 Wide Stance Goblet Squat

D1 Seated Leg Curl

Workout 2 Order Movement

C Standing Cable Fly (Shoulder Height)

D Dips (Chest Focused)

E2 Close Grip BB Press

F Cable Tricep Extension

G Overhead Tricep Ext (2 Hands x 1 DB)

Workout 3 Order Movement

A Chin Up (Neutral Grip - Weighted)

BB Deadlifts (off blocks 3-4 inches

Back, Traps &

E2 Standing EZ Curls (21's)

G1 Standing T-Bar Row

G2 Seated DB Curl (Supinated)

Hanging Knee Raise (Bench Under

A Seated Calf Raises

Video Link Reps Sets Tempo Rest Interval Comments

https://vimeo.com/202275243 12 3 3120 90 sec

https://vimeo.com/202454515 10 3 2110 80 sec

https://vimeo.com/288514463 10 3 2011 70 sec

Video Link Reps Sets Tempo Rest Interval Comments

https://vimeo.com/246014572 6 3 2011 120 sec

https://vimeo.com/198316477 8 3 2010 90 sec

https://vimeo.com/198182839 12 3 3020 60 sec

https://vimeo.com/198323045 8 3 2021 80 sec

https://vimeo.com/243933141 12 3 3011 60 sec

https://vimeo.com/196325620 12 3 2010 60 sec

Video Link Reps Sets Tempo Rest Interval Comments

https://vimeo.com/196323338 5 3 2110 120 sec

https://vimeo.com/246014485 8 3 2111 90 sec

https://vimeo.com/196314245/ 10 3 2011 70 sec

https://vimeo.com/243932979 12 3010 7 reps full

Video Link Reps Sets Tempo Rest Interval Comments

https://vimeo.com/209901658 8 3 3011 80 sec

https://vimeo.com/209901420 10 3 2011 60 sec

https://vimeo.com/258810043 10 3 2011 60 sec

https://vimeo.com/258809531 12 3 3031 60 sec

Video Link Reps Sets Tempo Rest Interval Comments

https://vimeo.com/215635918 10 4 2111 60 sec

https://vimeo.com/215635796 15 4 2011 80 sec

Reps Sets Tempo Rest Interval Comments Reps Sets

Reps Sets Tempo Rest Interval Comments Reps Sets

6 4 2011 120 sec 6 4

Reps Sets Tempo Rest Interval Comments Reps Sets

5 4 2110 120 sec 6 4

12 3010 dropset final 12