Nevin
GPP
PHASE
Workout #3 11/18
exercise-SETS X REPS X RESISTANCE
- A1 Birddog Warmup 3x5/5s Holds
- A2 Pull Apart Dislocate 3x10
- A3 Inch Worm 3x5
- B1 RFE Split Squat 3x10ex BW-30lb
- B2 Db SA Db Bench 3x10ex30-40
- B3 Rest, you earned it 3x60-90s
- C1 UH lat pull 3x12x80-90?
- C2 Lu Raise 3x10x2.5-5
- C3 Side Plank Leg Raise 3x8e
- D1 Plate Carry Cocky Walk 3xd/bx 25-35
Hypertrophy
PHASE
11/4
exercise-SETS X REPS X RESISTANCE
- General Warmup- Jogging or bike for 5 mins (Optional)
- A1 LOW BAR Back Squat warmup 3x5x 45%, 65%, 85% (% of working weight)
- A2 Pull Apart Dislocate 3x8
- A3 Barbell Mob 3x8
- B1 LOW Bar Back Squat 5x3x 2 Reps In Reserve
- B2 Rev Bench 5x8 Total
- B3 Kb hip Shift 5x5e
- C1 Bench Press 2x5x 65%, 85% (of working weight), 5x3x 2 Reps in Reserve
- C2 Db BOR 5x6x 1-2 RIR
- C3 Clam Shell 3x12ex Green- Blue
- D1 Bicycle 3x12tot, Add 2 Reps Every TWO weeks
- D2 Birddog 3x8e
Hypertrophy
PHASE
10/8
exercise-SETS X REPS X RESISTANCE
- A1 Rev Lunge 3x5e
- A2 Pull Apart Dislocate 3x8
- A3 Barbell Mob 3x8
- B1 LOW Bar Back Squat 5x5x 2 Reps In Reserve
- B2 Rev Bench 3x16 Total
- B3 Kb hip Shift 3x5e
- C1 Bench Press 5x5x 2 Reps in Reserve
- C2 Db BOR 5x8x25s
- C3 Cowboy Walk 3x12e
- D1 Pushup Leg Raise 3x8e
Hypertrophy
PHASE
9/17
exercise-SETS X REPS X RESISTANCE
- A1 Rev Lunge 3x5e
- A2 Pull Apart Dislocate 3x8
- A3 Barbell Mob 3x8
- B1 LOW Bar Back Squat 5x5x65, 85, 110
- B2 Rev Bench 3x16 Total
- B3 Banded Tibs 3x5e
- D1 Bench Press 5x5x65, 85, 95? (or 2 Reps in Reserve)
- C2 Db BOR 5x8x25s
- C3 Cowboy Walk 3x12e
- D1 Pushup Leg Raise 3x8e