Session 2

Objective: Hypertrophy

Warm-up: 

3 Rounds

8x Bench Press – start light, increase each round

3-5x Chin-up

8x Squat Jumps

8x Jump Lunges – e/s

Hypertrophy A:

5 Rounds – DBD

5x 3 sec. Descent Bench Press

5x 3 sec. Descent Plyo-Push up

Rest 60 sec. – Recline Pigeon + Twist

Hypertrophy B:

5 Rounds – DBD

5x Chin-up

5x Supinated-grip Horizontal Pull up

60 sec. Rest – Ragdoll

PICK ONE CIRCUIT OF THE FOLLOWING THREE:

Hypertrophy C:

3 Rounds – DBD

10x Curl (Barbell or DB)

10x Tricep Kickbacks

60 sec. Rest 

Resilience:

3 Rounds – 30 sec. total or e/s, where applicable

Cactus

Side Sphinx

Couch Stretch

Instep

Hybrid:

3 Rounds

10x Curl (Barbell or DB)

30 sec. e/s Side Sphinx

30 sec. e/s Couch Stretch