LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Warmup Block
Horizontal
Rub and Scrub Sternum/Clavicle
Set time
1 1:00
Rub and Scrub Rib and Cage
Set time
1 1:00
Self-Massage: T-Spine
Set time
1 1:00
Set reps
1 10
Type 1 Spinal Motion Forced Exhalation
Set reps
1 10
Band Overhead Band Walk
Set reps
1 10
Head Oscillation
Set reps
1 5
Workout Blocks
Working Block
Giant Set x 3
DB Bench Press
Set reps weight_lbs Tempo
1 6 3:1:3
2 6 3:1:3
3 6 3:1:3
Lizard Crawl
Set reps weight_lbs Tempo
1 6 controlled
2 6 controlled
3 6 controlled
ViPR PRO Shuffle Chest Press
Set reps weight_lbs Tempo
1 6 fast
2 6 fast
3 6 fast
Push Up
Set reps intensity Tempo
1 failure controlled
2 failure controlled
3 failure controlled
Back
Giant Set x 3
Lat Pulldown Wide Grip
Set reps
1 6
2 6
3 6
Suspended 1Arm Row w/ Rotation
Set reps
1 6
2 6
3 6
Neutral Grip Chin Up
Set reps
1 6
2 6
3 6
Lateral Pull
Set reps intensity Tempo
1 failure fast
2 failure fast
3 failure fast
Cool Down Blocks
Cool Down Block
Horizontal
Figure 8 Breathing for Recovery and Regeneration
Set reps time Tempo Rest
1 10 5:00 8:8:8

AHHPS Week #5 Assignment Hypertrophy Chest/Back

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Sample Hypertrophy workout for Chest/Back. Each block is descriptive in theory and design. Goal for this session is to develop muscle in upper pulling and pushing muscles utilizing a 4Q warm up/ hypertrophy work/ followed by a UMT cool down to balance out stimulus provided.

Warm-Up Blocks

Warmup Block
Horizontal Loading

Warm up designed to activate axial scapular/humeral muscles in conjunction with core activation

Rub and Scrub Sternum/Clavicle
Set Time
1 1:00 h:m:s
Rub and Scrub Rib and Cage
Set Time
1 1:00 h:m:s
LAR
Self-Massage: T-Spine
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 1:00 h:m:s
Set Reps
1 10
UMT
Type 1 Spinal Motion Forced Exhalation
Set Reps
1 10
LLT
Band Overhead Band Walk
Set Reps
1 10
LAR ULT
Head Oscillation
Set Reps
1 5

Workout Blocks

Working Block
Giant Set x 3

Working back for Chest and Back Hypertrophy. Going for 3x each Giant Circuit with the last exercise of each set to failure. Starting with Chest and a traditional LLT, followed by a UMT, then to a LMT with a finisher of ULT Push ups. First 3 exercises are for 6 reps per set.

LLT
DB Bench Press
reps 6
weight_lbs
Tempo 3:1:3
Set Reps Weight Tempo
1 6 lbs 3:1:3
2 6 lbs 3:1:3
3 6 lbs 3:1:3
UMT
Lizard Crawl
reps 6
weight_lbs
Tempo controlled
Set Reps Weight Tempo
1 6 lbs Controlled
2 6 lbs Controlled
3 6 lbs Controlled
LMT
ViPR PRO Shuffle Chest Press
reps 6
weight_lbs
Tempo fast
Develops linear acceleration and speed in the frontal plane with load moving in the forward direction.
Set Reps Weight Tempo
1 6 lbs Fast
2 6 lbs Fast
3 6 lbs Fast
ULT
Push Up
reps failure
intensity
Tempo controlled
Set Reps Intensity Tempo
1 failure RPE Controlled
2 failure RPE Controlled
3 failure RPE Controlled

Back
Giant Set x 3

4Q Giant Set for Back. Starting with a traditional LLT movement, then following into a TRX Rotational Row, then back to a ULT with a chin up and then a burnout set with LMT lateral band rows to provide some chaos to the nervous system

LLT
Lat Pulldown Wide Grip
reps 6
Set Reps
1 6
2 6
3 6
UMT
Suspended 1Arm Row w/ Rotation
reps 6
Set Reps
1 6
2 6
3 6
ULT
Neutral Grip Chin Up
reps 6
Set Reps
1 6
2 6
3 6
LMT
Lateral Pull
reps failure
intensity
Tempo fast
A dynamic full body exercise that enhances upper body endurance and/or power while moving in the frontal plane.
Set Reps Intensity Tempo
1 failure RPE Fast
2 failure RPE Fast
3 failure RPE Fast

Cool Down Blocks

Cool Down Block
Horizontal Loading

Allow the nervous system down to come back to homeostasis

UMT
Figure 8 Breathing for Recovery and Regeneration
Set Reps Time Tempo Rest
1 10 5:00 h:m:s 8:8:8 (h:m:s)