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  • Building Blocks

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    Bench Press
    5 sets - 10 reps
    *Last set a dropset with paused reps

    Incline Chest Press (hammer strength)
    4 sets - 10 reps
    *Last set with a dropset

    Pec Deck Machine
    4 sets - 12-15 reps

    Dumbbell Pullover
    3 sets - 15 reps

    Skullcrusher + Close-grip press
    4 supersets - 12+10 reps
    ...
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    WORKOUT:


    ➢ 1. Bilateral Bridge (Hip Thrust) - 4x8 + 1 Dropset (want to use a medium-heavy weight for this exercise)
    ➢ 2. Unilateral Bridge (1 Leg HT) - 4x10 + 1 Dropset
    ➢ 3.a) Superset: Hip Ext Knee Flx (Donkey Kicks) - 4x12
    ➢ 3.b) Superset: Hip Ext Knee Ext - 4x20-25
    ➢ 4. Stiff Leg Deadlift - 4x10
    ➢ 5. Cable Pull-Throughs - 4x15

    ARTICLES:
    1.
    https://www.ncbi.nlm.nih.gov/pubmed/2...
    ...