G10 -
| Kind | Hypertrophy |
|---|---|
| Method | Series with quick execution of concentric phase, control eccentric phase |
| Volume | 24 sets, 6 exercises, 4 sets of each, 12,10, 8, 6 reps. |
| Load | 80-85% |
| Rest | 2 minutes between sets |
| Exercises e.g | Chin-ups; Bench press; Barbell bench pull; Dips; Biceps curls; SA rowing. Incline sit-ups with 10kg; Abdominal twists with 10-15kg (3 sets of 20reps total for each exercise) |