Marcus Filly Muscle and Hypertrophy Workout - No Conditioning

Опубликовано: 01 Январь 1970
на канале: Marcus Filly

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If you want big lifts, crazy pumps, and to leave your conditioning for later, you are going to love this muscle and hypertrophy focused workout format. It's the latest addition to my Persist training program and it's called PUMP LIFT. Here's a sample workout from the new track, starting on July 3, 2022.

Try PUMP LIFT and four other training tracks in Persist for two weeks free:
https://functional-bodybuilding.com/p...

**THE WORKOUT**
Warm Up/PreFatigue
Ski + Row + Run x 2 Rounds
HS Flow

1. Bradford Z Press x 10-15 Reps
2. Seated Calf Raise @ 21X1 x 10-15reps

Part 1
DB/KB or Smith Incline Press 75degree Incline Bench
Warmup Set 1: 15 reps - light
Warmup Set 2: 10 reps - slightly heavier
rest 60sec between warm-up sets
Every 2:00 x 4 Working Sets
Set 1: 8-10 reps @ RPE 8/10
Set 2: 8-10 reps @ RPE 8/10
Set 3: 8-10 reps @ RPE 8/10
Set 4: 8-10 reps @ RPE 8/10

Part 2
Every 75sec x 8 Sets (4 Per Leg)
1st - Right Smith or KB Front Rack Drop Lunge x 8-10reps
2nd - Left Smith or KB Front Rack Drop Lunge x 8-10reps

Strength Balance
Every 3:00-3:30 x 3 Sets
JM Press x 5-10
rest 15-20seconds
Inverted Skull Crusher x 10-15
rest until the next 3:00 or 3:30 mark and begin the next set

Hypertrophy Finisher
SuperSet - Max effort
3 Sets
12-15 Machine Leg Extensions or Hand-Supported Sissy Squats (120-130-140)
rest 15sec
15-20 DB Laterals or Cable Laterls
Rest 90sec between sets

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