Ex Category: 8 Week Upper Body Program

Dumbbell Romanian Deadlifts -Tempo Reps)

Kickback’s (Machine) Slow Eccentric’s

Standing Hip Abductor (Machine)

Split Squat Hold

Single-leg Hip Thrust

Single-leg Box Squat (Hold Kettlebell)

Hanging Strict Knee Tucks

Band Assisted Pull-Ups

One-Arm Dumbbell Row (on bench)

Dumbbell Shoulder Press – 3s eccentric (Standing)

Super Set – Dumbbell Bicep Curl (Alt Arms)

Lat Pull-Down – 3s eccentric (Machine)

Dumbbell Frontal Raises

Super Set – Dumbbell Tricep Kickbacks

Dumbbell Bench Chest Flye

Tricep Extension (Machine)

Booty Builder V8 (Machine) Pause reps

Elevated Dumbbell Reverse Lunges

V-Squat (Machine) Eccentrics

Standing Hip Adductor (Machine)