Coming off of a 2nd Place Finish at USS Nationals in June, I'm now in an off-season hypertrophy phase for the next 12 weeks. My programming is based off of John Meadows Mountain Dog Training with a slight strength emphasis.
Notes:
-This session felt good overall.
-I could really feel my pecs and biceps working.
-Shoulder felt pretty good overall.
-Rest was 90 seconds on incline.
-Rest was 1 minute on everything else
7.21.16
A. Swiss Bar Incline Bench
135x8
185x8
205x8
225x8
225x8
B. Flat DB Flyes
4 sets of 10 w/40s
C. Hex Press
4 sets of 12 w/50s
D. Dips
4 sets of 10
E. Seated Hammer Curl
35s x 8
40s x 8
40s x 8
F. EZ Bar Barbell Curl
5 sets of 12 w/65#
G. Reverse Curl
2 sets of 20 w/40#
