LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Rub and Scrub Sternum/Clavicle 1 x 2 min

Set	time
1	2 min

Chest Superset LLT/UMT

Set	reps	load	Tempo	Rest
1	5	heavy	controlled	0
2	5	heavy	controlled	0
3	5	heavy	controlled	0

Lateral Crawl to Push Up 3 x 20

Set	reps	load	Tempo
1	20	moderate	controlled
2	20	moderate	controlled
3	20	moderate	controlled

Back Superset ULT/LMT

Neutral Grip Chin Up 1 x 10

Set	reps
1	10

Hypertrophy Supersets Upper Body

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Hypertrophy Supersets

Warm-Up Blocks

Warmup Block
Horizontal Loading

Upper Body Activation to prepare for workout

Rub and Scrub Sternum/Clavicle

Set	Time
1	2 min h:m:s

Workout Blocks

Chest Superset LLT/UMT
Superset x 3

Hypertrophy Supersets

reps 5

load heavy

Tempo controlled

Rest 0

Set	Reps	Load	Tempo	Rest
1	5	Heavy	Controlled	0 (h:m:s)
2	5	Heavy	Controlled	0 (h:m:s)
3	5	Heavy	Controlled	0 (h:m:s)

UMT
Lateral Crawl to Push Up

reps 20

load moderate

Tempo controlled

Set	Reps	Load	Tempo
1	20	Moderate	Controlled
2	20	Moderate	Controlled
3	20	Moderate	Controlled

Back Superset ULT/LMT
Superset x 1

ULT
Neutral Grip Chin Up

reps 10

Set	Reps
1	10

Chest Superset
Superset x 1