Chest/Leg day hypertrophy

Horizontal Loading

LLT
2-Arm Dumbbell Chest Press

reps 8

Tempo controlled

Rest 30sec

Can be done on floor, bench, box, or ball.

Set	Reps	Tempo	Rest
1	8	Controlled	30sec (h:m:s)
2	8	Controlled	30sec (h:m:s)
3	8	Controlled	30sec (h:m:s)
4	8	Controlled	30sec (h:m:s)

LLT
KettleBell Goblet Squat

reps 15

Tempo controlled

Rest 45 sec

Set	Reps	Tempo	Rest
1	15	Controlled	45 sec (h:m:s)
2	15	Controlled	45 sec (h:m:s)
3	15	Controlled	45 sec (h:m:s)
4	15	Controlled	45 sec (h:m:s)

UMT
Push Up to Rotation

reps 8

Tempo controlled

Rest

Set	Reps	Tempo	Rest
1	8	Controlled	(h:m:s)
2	8	Controlled	30sec (h:m:s)
3	8	Controlled	(h:m:s)
4	8	Controlled	30sec (h:m:s)

rest after doing 8 reps each arm.

LLT
OH Walking Lunges

reps 10 each leg

Rest 45 sec

Set	Reps	Rest
1	10 each leg	45 sec (h:m:s)
2	10 each leg	45 sec (h:m:s)
3	10 each leg	45 sec (h:m:s)
4	10 each leg	45 sec (h:m:s)

LLT
DB Incline Press

reps 12

Tempo explosive

Rest 45sec

Set	Reps	Tempo	Rest
1	12	Explosive	45sec (h:m:s)
2	12	Explosive	45sec (h:m:s)
3	12	Explosive	45sec (h:m:s)
4	12	Explosive	45sec (h:m:s)

slow and controlled on the way down with explosiveness pushing upwards

UMT
SL Balance Karate Kicks

reps 15 each leg

Rest 45sec

Set	Reps	Rest
1	15 each leg	45sec (h:m:s)
2	15 each leg	45sec (h:m:s)
3	15 each leg	45sec (h:m:s)
4	15 each leg	45sec (h:m:s)