Hypertrophy Finishers

Week 1, Day 1 - 100 rep day!

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations

Perform 100 band tricep pushdowns with enough band tension that rest is needed every 15-20 reps. Every time you rest perform x15 Zercher shrugs.

Rx Weight for Zercher shrugs is 135/95 with a quick pause at the top of every repetition and scale as needed (all rounds should be unbroken for Zerchers).

Exercise Sets Reps Weight Distance Time Rest Notes

Zercher Shrugs 1 15 --:-- min
Band Tricep Pushdowns 1 100 --:-- min
Staff Member Notes:

Week 1, Day 2 - 10min EMOM

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations

10 minute EMOM
Every minute alternate exercises performing max reps of each in that minute.
Rx weight for hammer curls is 35/20 but choose a weight and band tension that has you fatigued in 40ish seconds of the first minute. The later rounds should
result in fatigue prior to 40 seconds being up.

Exercise Sets Reps Weight Distance Time Rest Notes

Hammer Curls 1 MAX --:-- min
Banded Pushups 1 MAX --:-- min
Staff Member Notes:

Week 1, Day 3 - Press Curl and Raise

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations
12-10-8-6 Arnold Press
Max reps Body Drag Curls after each set

Arnold Press - choose a challenging weigh to complete each set while staying unbroken. In between Arnold Press sets hit max reps of body drag curls using a
weight that makes 8-12 reps tough.

After completing part A, perform x50 front plate raises in as few sets as possible. Rx weight 25/15

Exercise Sets Reps Weight Distance Time Rest Notes

Arnold Press 4 12,10,8,6 --:-- min
Body Drag Curls 1 MAX --:-- min
Front Plate Raise 1 50 --:-- min
Staff Member Notes:

Week 1, Day 4 - 10min AMRAP

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations
Set a timer for 10 minutes. In that amount of time perform as many rounds of this workout as possible.
x10 Front to Lateral Raise Combo
x10 DB Tricep Extensions
x10 Banded Hammer Curls

Rx weight for front to lateral raise combo is 15/10 and DB tricep extensions 30/20. Scale as needed.

Exercise Sets Reps Weight Distance Time Rest Notes

Front to Lateral Raise Combo 1 10 --:-- min
DB Tricep Extensions 1 10 --:-- min
Band Hammer Curls 1 10 --:-- min
Staff Member Notes:

Week 2, Day 1 - 100 rep day!

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations
Perform 100 dumbbell or kettlebell shrugs with a slight pause at the top of each rep in as few of sets as possible. Rx weight 50/30lbs (suggest scaling as needed
to a weight where first set of ~20 is moderately hard).
Every time you rest perform on set of max rep inverted skull crushers. Stay controlled with moderate tempo for the skull crushers.

Exercise Sets Reps Weight Distance Time Rest Notes

DB / KB Shrugs 1 100 --:-- min
Inverted Skullcrushers 1 MAX --:-- min
Staff Member Notes:

Week 2, Day 2 - 10 minute AMRAP

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations
In 10 minutes perform as many rounds of the above as possible.
x15 band tricep extensions
x12 upright rows
x9 hammer curls (Rx weight 25/15lbs)

Exercise Sets Reps Weight Distance Time Rest Notes

Band Tricep Pushdowns 1 15 --:-- min
Band Upright Row 1 12 --:-- min
Hammer Curls 1 9 --:-- min
Staff Member Notes:

Week 2, Day 3 - 10 minute EMOM

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations
Each minute switch exercises, performing max reps in 40 seconds of each minute. If you get fatigued before 40 seconds take extra rest.

Rx weight for Bradford is 75lbs/45lbs

DB Tricep Extensions 30/20

Exercise Sets Reps Weight Distance Time Rest Notes

Bradford Press 1 00:00:40 --:-- min
DB Tricep Extensions 1 00:00:40 --:-- min
Staff Member Notes:

Week 2, Day 4 - 4 rounds

Workout Date: ________________ Total Workout Time: ________________
Workout Recommendations
Perform four rounds of:
x15 face pulls (with band tension making this rep range challenging)
x15 front plate raises (Rx weight 25lbs/15lbs)
x15 hammer curls (Rx weight 35/20)

Exercise Sets Reps Weight Distance Time Rest Notes

Band Face Pulls 4 15 --:-- min
Front Plate Raise 4 15 --:-- min
Circuit - 4 rounds
Towel Curls 4 15 --:-- min
Alternate: Hammer Curls (Easier) 1 --:-- min
Staff Member Notes:

Week 3, Day 1 - 100 rep day!

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations

Perform 100 band high rows with enough band tension that rest is needed every 15-20 reps.

Every time you rest perform max reps of hammer curls with Rx weights at 35/20.

Exercise Sets Reps Weight Distance Time Rest Notes

Band High Rows 1 100 --:-- min
Hammer Curls 1 MAX --:-- min
Staff Member Notes:

Week 3, Day 2 - 5 rounds

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations
5 Rounds:
x10 Zercher Shrugs
x10 Inverted Skullcrushers

Alternate exercises with steady tempo each movement. Make sure to pause at the top of every rep of the shrugs and control full range of motion with the
skullcrushers.
Rx weight for Zercher Shrugs is 185/115

Exercise Sets Reps Weight Distance Time Rest Notes

 Zercher Shrugs 5 10 --:-- min
Inverted Skullcrushers 5 10 --:-- min
Staff Member Notes:

Week 3, Day 3 - Arnold's Chin

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations
Choose weight making each round of Arnold Press challenging. 15-12-9-6-3

During rest period perform max reps of chin ups with 2 second raise and 2 second lower through full range of motion. Chin up scaling option in exercise notes.

Exercise Sets Reps Weight Distance Time Rest Notes

Arnold Press 5 15,12,9,6,3 --:-- min
Chin Ups 5 MAX --:-- min
Alternate: Toe Assist Pull-Ups (Easier) --:-- min
Staff Member Notes:

Week 3, Day 4 - 12min AMRAP

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations
Set a timer for 12 minutes. In that amount of time perform as many rounds of this workout as possible.

Rx weight for tricep trio is 75/50. Reps start of 10 for each movement and drop by 2 every round you complete. If you finish the round of 2 work back up the
ladder (4...6...8...)

Rx weight for shrugs is 50/35 performing max reps with a pause at the top of each rep.

Exercise Sets Reps Weight Distance Time Rest Notes

Tricep Trio 5 10,8,6,4,2 --:-- min
DB / KB Shrugs 1 MAX --:-- min
Staff Member Notes:

Week 4, Day 1 - 100 rep day!

Workout Date: ________________ Total Workout Time: ________________
Workout Recommendations

Perform 100 band tricep pushdowns and banded hammer curls with enough band tension that rest is needed every 15-20 reps.

Exercise Sets Reps Weight Distance Time Rest Notes

Band Tricep Pushdowns 1 100 --:-- min
Band Hammer Curls 1 100 --:-- min
Staff Member Notes:

Week 4, Day 2 - 12min AMRAP

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations
In 12 minutes perform as many rounds of the above as possible.

x12 Cuban press (Rx weight 15/10)

x10 Band face pulls
x8 DB Tricep Extensions (Rx weight 35/20)

Exercise Sets Reps Weight Distance Time Rest Notes

Cuban Press 1 12 --:-- min
Band Face Pulls 1 10 --:-- min
DB Tricep Extensions 1 8 --:-- min
Staff Member Notes:

Week 4, Day 3 - 12 min cap

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations
In 12 minutes complete all of the above, partitioning reps any way you would like!

Band pushups should be completed in sets of 12-15 so use band tension accordingly (if needed elevate hands on bench/box)

Rx weight for shrugs is 50/35

Chin ups - perform with 2 second raise and lower for each rep. Substitute with toe assisted chin ups if needed

Exercise Sets Reps Weight Distance Time Rest Notes

Banded Pushups 1 75 --:-- min
DB / KB Shrugs 1 50 --:-- min
 Chin Ups 1 25 --:-- min
Alternate: Toe-Assist Pull-Up (video explanation) (Easier) --:-- min
Staff Member Notes:

Week 4, Day 4 - The Burn

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations
Perform these 3 exercises in superset fashion.

Body Drag Curls 20-15-10-5

Barbell Upright Rows 20-15-10-5
Inverted Skullcrushers 20-15-10-5

Rx weight for body drag curls and upright rows is 75/55

Exercise Sets Reps Weight Distance Time Rest Notes

Body Drag Curls 4 20,15,10,5 --:-- min
Barbell Upright Row 4 20,15,10,5 --:-- min
Inverted Skullcrushers 4 20,15,10,5 --:-- min
Staff Member Notes:

Week 5, Day 1 - 10 min EMOM

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations
10 minute EMOM.
Odd Minutes x max reps JM Press with 40% of bench press 1rm (will be tough for 10-15 reps)
Even Minutes: x12 Band Curls in Extensions (slow tempo)

Exercise Sets Reps Weight Distance Time Rest Notes

JM Press 5 MAX --:-- min
Band Curls In Extension 5 12 --:-- min
Staff Member Notes:

Week 5, Day 2 - For Time 100 reps

Workout Date: ________________ Total Workout Time: ________________
Workout Recommendations
Perform 100 Snatch Grip Shrugs with a 1-second pause at the top of each rep. Rest when needed.

Every time you rest, perform x15 Close Grip Pushups

Exercise Sets Reps Weight Distance Time Rest Notes

Snatch Grip Shrugs 1 100 --:-- min
Close Grip Pushups 1 15 --:-- min
Staff Member Notes:

Week 5, Day 3 - 10 minute AMRAP

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations
10 minute AMRAP
x50 yd Plate Pinch and Carry. Choose a weight that feels moderately challenging first round. When we superset with x10 Narrow Reverse Grip Curls we're going
to BURN the forearms bad on this one.

Exercise Sets Reps Weight Distance Time Rest Notes

Plate Pinch and Carry 1 50.00 yds --:-- min
10 min AMRAP
Narrow Reverse Grip Curls 1 10 --:-- min
Staff Member Notes:

Week 5, Day 4 - 12 minute AMRAP

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations
12 minute AMRAP:
x12 Band Tate Press
x10 Band Face Pulls
x8 Landmine Upright Rows per arm (Rx weight 35lbs/20lbs on the bar, scale as needed)

Exercise Sets Reps Weight Distance Time Rest Notes

Band Tate Press 1 12 --:-- min
Band Face Pulls 1 10 --:-- min
Landmine Upright Rows 1 8 --:-- min

Staff Member Notes:

Week 6, Day 1 - For Time
Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations
For Time:
15-12-9-6-3 JM Press with 40% of bench press 1rm
After each set perform 1 set of Towel Curls for max reps (Rx weight 53/35)

Exercise Sets Reps Weight Distance Time Rest Notes

JM Press 5 15,12,9,6,3 --:-- min
Towel Curls 1 --:-- min
Staff Member Notes:

Week 6, Day 2 - 5 Rounds For Time

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations
5 Rounds for time:
x12 Parallette Pushups (2 count down, 2 count up)
x10 Zottoman Curls 25/15 Rx (scale as needed)
x8 Inverted Rows

Exercise Sets Reps Weight Distance Time Rest Notes

Parallette Pushups 1 12 --:-- min
Zottoman Curls 1 10 --:-- min
Inverted Row 1 8 --:-- min
Staff Member Notes:

Week 6, Day 3 - 10 minute AMRAP

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations
10 minute AMRAP
x15 Snatch Grip Upright Rows - Rx 75/55lbs scale as needed
x12 Band Tate Press

Exercise Sets Reps Weight Distance Time Rest Notes

Snatch Grip Upright Row 1 15 --:-- min
10 min AMRAP
10 min AMRAP
Band Tate Press 1 12 --:-- min
Staff Member Notes:

Week 6, Day 4 - 12 minute AMRAP

Workout Date: ________________ Total Workout Time: ________________

Workout Recommendations
12 minute AMRAP:
x10 Landmine Upright Rows per arm (Rx weight 35lbs/20lbs on the bar, scale as needed)
x12 Band Curls in Extensions
x15 Close Grip Pushups

Exercise Sets Reps Weight Distance Time Rest Notes

Landmine Upright Rows 1 10 --:-- min
Band Curls In Extension 1 12 --:-- min
Close Grip Pushups 1 15 --:-- min
Staff Member Notes:

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