**Hybrid Strength & Hypertrophy Training**__20th September 2014__**Bench Press**60kg x 5 | 70kg x 4,3

**Squat**60kg x 5 | 80kg x 5 | 100kg x 2

**Deadlift**140kg x 5

**Dumbbell Shoulder Press**16kg x 10 | 20kg x 10 | 24kg x 8

**Lateral Raise**Superset 16kg x 8 | 14kg x 8 | 12kg x 8

**Dumbbell Row**28kg x 10reps x 3sets

**Cable Upright Row + Facepull**Superset random weight till failure

**Cable Crunch**Random weight till failure

**22nd September 2014****Squat**60kg x 5 | 80kg x 5 | 100kg x 3,3

**Bench Press**60kg x 5 | 65kg x 5 | 70kg x 5

**Barbell Calf Raise**80kg x 20 | 100kg x 15,12

**Leg Extension**Random weight at slow negative

**Dumbbell Step Up Alternate**15kg x 5 | 20kg x 5

**Incline Dumbbell Press**20kg x 8 | 22.5kg x 8 | 25kg x 8

**High Cable Fly**Random weight x 3sets

**Cable Triceps Pushdown**Random weight till failure

**Cable Crunch**Random weight x 3 sets

**24th September 2014****Front Squat**60kg x 5 | 70kg x 5 | 80kg x 5

**Barbell Calf Raise**100kg x 10reps x 3sets

**Pendlay Rows**60kg x 5,5 | 65kg x 5 | 70kg x 5

**Dumbbell Bent Over Row**27.5kg x 8reps x 3sets

**Cable Push Down**Random weight till failure

**Lateral Raise**15kg x 8reps x 3sets

**Dumbbell Curl**15kg x 8reps x 3sets

**Cable Curl**Random weight to failure

**25th September 2014****Bench Press**60kg x 5 | 65kg x 5 | 70kg x 5 | 30kg x 30

**Incline Dumbbell Press**20kg x 8 | 22.5kg x 8 | 25kg x 8

**Cable Crunch**Random weight x 12reps x 5sets

**Dumbbell Side Bend**30kg x 8reps x 3sets

**Pendlay Rows**60kg x 5reps x 3sets

**Deadlift**60kg x 5 | 100kg x 5 | 140kg x 5 | 160kg x 3 | 170kg x 1,1 | 175kg x 1

**27th September 2014****Squat**60kg x 5 | 70kg x 5 | 80kg x 5 | 90kg x 5,5

**Bench Press**60kg x 5 | 65kg x 5 | 70kg x 5

**Incline Dumbbell Press**22.5kg x 8 | 25kg x 8 | 27.5kg x 8

**Cable Triceps Pushdown**Level 13 x 8 | Level 15 x 8,8

**Random Isolation Exercises**More than 20 sets

**29th September 2014****Bench Press**60kg x 5 | 65kg x 5 | 70kg x 5

**Incline Dumbbell Press**22.5kg x 8 | 25kg x 8 | 27.5kg x 8

**Deadlift**60kg x 5 | 100kg x 5 | 140kg x 5 | 160kg x 3 | 170kg x 2 | 180kg x 1

**Pendlay Rows**60kg x 5reps x 3sets

**Dumbbell Bent Over Row**30kg x 8reps x 2sets

**Triceps Pushdown**Level 10 x 8 | Level 12 x 8 | Level 15 x 7

**Random Isolation Exercises**More than 10sets

This post has been edited by **Amedion**: Sep 29 2014, 08:57 PM