Upper Body Hypertrophy
It is important to complete Strength Development #10 before you try this workout.
Join Erin and Ben for this upper body hypertrophy workout designed to build athletic muscle. You will lift moderately heavy weight (less than in the fundamental or foundational strength workouts) and aim to hit higher reps.
This workout is a great complement to Strength Development #12. We recommend that you spend a couple of weeks rotating between Strength Development #11 and Strength Development #12.
With any strength training aim for no more than 2 – 3 times in a week and always have a rest day in between.

Equipment: Barbell, Weights, Bench/Step
Presenters: Ben Main, Erin Maw

1. WARM-UP
Gettin Tipsy performed by Fox Morroe
Moves: Hip Hinge, Deadlift, Deadrow, Wrist Mobility, Thoracic Rotation, Pushup, Back Extension, Overhead Push Press

2. TRISET PRIMER
A Lot performed by Nbhd Nick
All Iced Up performed by Hell Nasty
Whatchya Gonna Do performed by NOAM DEE
Moves: Halo Lunge Combo, Y-T-W Fly, Plank Arm Sweep, Back Extension, Renegade Pushup

3. TEMPO TRAINING
Cannon performed by JIM JUNK
Raise Your Shoes performed by Splasher!
Moves: Chest Press, Bentover Row

4. CON-SETS
B.O.T.W. performed by Heyson
I'm Still Dancing performed by Coshy
Partly Equal performed by NOAM DEE
Moves: Lunge, Overhead Push Press, Back Squat, Hammer Curl Press, Tricep Dip

5. COOLDOWN
Flex Up (Clean Version) performed by Tilden Parc
Moves: Lying Hamstring Stretch, Lying Glute Stretch, Hip Flexor Stretch, Childs Pose, Quad Stretch, Shoulder Stretch, Wrist Stretch