LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Workout

Mechanical

Stationary Bike 1 x 5-10min

Set	time
1	5-10min

Mid Back Activation: Seated Overhead hand Press 1 x 3x20sec

Set	time
1	3x20sec

Shaolin t-spine rot. 1 x 6each side

Set	reps
1	6each side

Staggered SA column pull 1 x 5each side

Set	reps
1	5each side

Body Clapping – Rib Cage/Arm Pits 1 x 60sec pers side

Set	time
1	60sec pers side

TRX SA rotational pull 4 x 6 each side

Set	reps	Tempo	Rest
1	6 each side	controlled	15s
2	6 each side	controlled	15s
3	6 each side	controlled	15s
4	6 each side	controlled	15s

Bent-over BB row (wide grip) 4 x 6

Set	reps	Tempo	Rest
1	6	controlled	15s
2	6	controlled	15s
3	6	controlled	15s
4	6	controlled	15s

Renegade row / rot. press 4 x 6 each side

Set	reps	Tempo	Rest
1	6 each side	controlled	15s
2	6 each side	controlled	15s
3	6 each side	controlled	15s
4	6 each side	controlled	15s

TRX gymnast pull 4 x 6

Set	reps	Tempo	Rest
1	6	controlled	90sec
2	6	controlled	90sec
3	6	controlled	90sec
4	6	controlled	90sec

Cool Down Blocks

Cool Down Block

Set	reps
1	3-5min

DC 4Q Hypertrophy Giant sets(new) copy

Workout

Mechanical

LLT

LMT

ULT

UMT

GPR

GAR

LPR

LAR

HISS

HIIT

SISS

SIIT

Warm-Up Blocks

Warm up Block
Horizontal Loading

LLT
Stationary Bike

Enhances power and/or endurance in the sagittal plane.

Set	Time
1	5-10min h:m:s

ULT
Mid Back Activation: Seated Overhead hand Press

Set	Time
1	3x20sec h:m:s

UMT
Shaolin t-spine rot.

Set	Reps
1	6each side

ULT
Staggered SA column pull

Set	Reps
1	5each side

LMT LAR
Body Clapping – Rib Cage/Arm Pits

Set	Time
1	60sec pers side h:m:s

Workout Blocks

Working Block
Giant Set x 4

UMT
TRX SA rotational pull

reps 6 each side

Tempo controlled

Rest 15s

Set	Reps	Tempo	Rest
1	6 each side	Controlled	15s (h:m:s)
2	6 each side	Controlled	15s (h:m:s)
3	6 each side	Controlled	15s (h:m:s)
4	6 each side	Controlled	15s (h:m:s)

LLT
Bent-over BB row (wide grip)

reps 6

Tempo controlled

Rest 15s

Set	Reps	Tempo	Rest
1	6	Controlled	15s (h:m:s)
2	6	Controlled	15s (h:m:s)
3	6	Controlled	15s (h:m:s)
4	6	Controlled	15s (h:m:s)

LMT
Renegade row / rot. press

reps 6 each side

Tempo controlled

Rest 15s

Set	Reps	Tempo	Rest
1	6 each side	Controlled	15s (h:m:s)
2	6 each side	Controlled	15s (h:m:s)
3	6 each side	Controlled	15s (h:m:s)
4	6 each side	Controlled	15s (h:m:s)

ULT
TRX gymnast pull

reps 6

Tempo controlled

Rest 90sec

Set	Reps	Tempo	Rest
1	6	Controlled	90sec (h:m:s)
2	6	Controlled	90sec (h:m:s)
3	6	Controlled	90sec (h:m:s)
4	6	Controlled	90sec (h:m:s)

Cool Down Blocks

Cool Down Block
Horizontal Loading

Set	Reps
1	3-5min