HYPERTROPHY CIRCUIT (gym)

Circuit x 1

Perform this in a circuit style with rest up to 30s. Assume recovery posture when your HR is high.

LLT
1 Leg Elevated Squat
reps 6-10ea
load heavy
Tempo 4s down 1s hold 1s up
Rest up to 30s
Set Reps Load Tempo Rest
1 6-10ea Heavy 4s down 1s hold 1s up up to 30s (h:m:s)

Keep spine tall and follow movement ration

LLT
Kneeling Reciprocal DB 1-Arm Press
reps 14-20 in total
load heavy
Tempo controlled
Rest up to 30s
Set Reps Load Tempo Rest
1 14-20 in total Heavy Controlled up to 30s (h:m:s)

keep shoulders away from your ears

LLT
Travelling Anterior Lunges
reps 10+10
load heavy
Tempo controlled
Rest up to 30s
Set Reps Load Tempo Rest
1 10+10 Heavy Controlled up to 30s (h:m:s)

go as low and as long as you can - keep quality high

LLT
Standing Cable 2-Arm Pull
reps 8-12
load heavy
Rest up to 30s
Set Reps Load Rest
1 8-12 Heavy up to 30s (h:m:s)

GO HEAVY and focus on scapula motions

LMT
Standing Low to High Cable Rotation (WB rotation)
reps 10 each side
load moderate
Tempo controlled
Rest up to 30s
Set Reps Load Tempo Rest
1 10 each side Moderate Controlled up to 30s (h:m:s)

you can even go to the squat when loading