Workout  ·  Tuesday, September 8

Upper body

Hypertrophy ~70 min 8:00 to 9:15 Prep · Lift · Cool down
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Prep

8 min

Bike

3 min  ·  easy, just get warm
Bike3 min
Circuit ×2

Prep circuit

Six movements, straight through, twice
MovementWorkR1R2
Side-lying external rotation light×12/side
Wall slide with foam roller×10
Band pull-apart×20
Face pull×15
Push-up plus×10
Cat-cow×10

Lift

56 min
A

Flat barbell bench

4 × 8  ·  125–135
  • Controlled eccentric, no bounce
SetRepsWeight
1×8
2×8
3×8
4×8
B

Wide-grip lat pulldown

4 × 10–12 @ RPE 8
  • Full stretch at the top, 1 sec squeeze
SetRepsWeight
110–12
210–12
310–12
410–12
C1  /  C2Alternate, 90 sec between movements
C1

Incline DB press

3 × 8–10  ·  40–50s
SetRepsWeight
18–10
28–10
38–10
C2

Chest-supported row

3 × 10–12 @ RPE 8
SetRepsWeight
110–12
210–12
310–12
D1  /  D2Alternate, 60 sec between movements
D1

Cable fly

3 × 12–15  ·  30–35/side
SetRepsWeight
112–15
212–15
312–15
D2

Straight-arm pulldown

3 × 12–15
SetRepsWeight
112–15
212–15
312–15
E  ·  Tri-set ×3

Delts and arms

Three movements, straight through, three rounds
MovementWorkWeightR1R2R3
Cable lateral raise12–15/side
Rope hammer curl12–15
Rope pushdown12–15
F1  /  F2Alternate, 45 sec
F1

Incline DB curl

3 × 10–12
SetRepsWeight
110–12
210–12
310–12
F2

Overhead cable triceps extension

3 × 12–15
SetRepsWeight
112–15
212–15
312–15

Cool down

6 min
MovementHold
Doorway pec stretch elbow at or below shoulder45s/side
Cross-body posterior shoulder stretch30s/side
Kneeling lat stretch on bench45s
Supine, calves on bench6 breaths

If short on time

cut in order
  1. One round off F
  2. Straight-arm pulldown
  3. Lateral raises down to 2 sets
Never cut A, B, or the prep circuit.
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