Workout Synopsis:

This is a muscle hypertrophy and fat loss workout, that will stimulate both muscle fibers and energy reserves. This has both moderate resistance training and will keep your heart rate high. This is an upper body workout, hitting your chest, back, shoulders, and arms that will get your heart rate high for an extra calorie burn.

Hypertrophy Volume - This workout is focused on resistance movements with very little rest. These are designed to deplete energy storages in the muscle, this is grow muscle size through sarcoplasmic hypertrophy. The first workout should be heavier and challenging, while the second should be less resistance and more focus on non-stop movement.

REST - Rest is minimal in this, take short breaks as needed to complete the work. There is larger rest periods between exercises.

Hypertrophy Growth Sets per Week - In order to build muscle it would be recommended to execute 10-20 working sets of each muscle group per week. Experienced athletes should execute 15-20 sets per week to build, while newer athletes could build muscle with 10 sets per week.

Warm-Up (5 Minutes)

You may choose your own warm up, but here is a good to prepare your back and activate your muscles.

3 sets

10 Push Ups

10 Ring Rows / TRX Rows

5 Burpees

Workout

*Rest 3-5 minute between supersets

Shoulders and Abs Superset (15 Minutes)

10 Sets, one set every 1:30 minutes

7 Heavy GHD Sit-ups

7 Barbell Shoulder Press (60% of 1 RM)

*rest in the time remaining

Chest and Back Superset (10 Minutes)

12 min AMRAP (As Many Reps As Possible)

12 Calories on the Rower (Level 10 Damper)

3-6-9-12... Push-Ups

*increase the push-ups by 3 every round

Cool Down (5 Minutes)

Stretch and Roll out your Chest, Back, Shoulder, and Arms. Stretching after exercise reduces lactic acid in the muscle and will improve recovery time.

Additional Tips

Weights are guidelines, adjust as needed.

The GHD can be bodyweight or weighted, choose a weight you can do 12-15 reps with.

The Shoulder Press is moderate weight this should be a weight you can do 12-15 reps with.

The Push-Ups should be adjusted to a variation you can do 10 reps with. If 10 regular push-ups is difficult do push-ups from your knees.

If you would like more challenging Push-Ups, this can be substituted for body weight bench press or Dips.

‍

‍