DB Whole Body Hypertrophy

SIIT
Giant Set x 3

Let’s get strong!
Moderate weight = 20-35lbs

Take longer breaks when you need it.

LLT
Alternating DB Step Down
reps 10
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 15s (h:m:s)
2 10 Moderate Controlled 15s (h:m:s)
3 10 Moderate Controlled 1m (h:m:s)

10 reps per side

Use any stable surface to stand on.

LLT
DB Bench Press
reps 10
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 15s (h:m:s)
2 10 Moderate Controlled 15s (h:m:s)
3 10 Moderate Controlled 1m (h:m:s)

Bench Modification: Chest press can be done on floor.

LMT
DB Transverse Lunge Shoulder Carry
reps 10
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 15s (h:m:s)
2 10 Moderate Controlled 15s (h:m:s)
3 10 Moderate Controlled 1m (h:m:s)

10 reps per side

LLT
DB OH Overhead Press
reps 10
load moderate
Tempo controlled
Rest 15s
Set Reps Load Tempo Rest
1 10 Moderate Controlled 15s (h:m:s)
2 10 Moderate Controlled 15s (h:m:s)
3 10 Moderate Controlled 1m (h:m:s)