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New Rules of Lifting Routine Hypertrophy II


Shared By : dwprewitt

Information

Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Intermediate
Downloads / Views : 13 / 542

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Description
 
ANY Workout A
Muscle Exercise Name Timer Reps Sets Track

Back

 Barbell Reverse Grip Bent Over Row 90 sec 6 5 Progress Chart

Chest

 Barbell Bench Press 90 sec 6 5 Progress Chart

Back

 Wide-grip Cable Seated Row 90 sec 6 5 Progress Chart

Chest

 Dumbbell Hammer Grip Incline Bench Press 90 sec 6 5 Progress Chart

Triceps

 Dip 90 sec 6 5 Progress Chart

Abs

 Plank 60 sec 60 3 Progress Chart
ANY Workout B
Muscle Exercise Name Timer Reps Sets Track

Back

 Snatch Grip Deadlift 60 sec 12 3 Progress Chart

Upper Legs

 Dynamic Lunge 60 sec 12 3 Progress Chart

Upper Legs

 Step up 60 sec 12 3 Progress Chart

Abs

 Elevated Plank 60 sec 10 2 Progress Chart

Abs

 Elevated Side Plank 60 sec 5 2 Progress Chart
ANY Workout C
Muscle Exercise Name Timer Reps Sets Track

Biceps

 Close-grip Chin-up 30 sec 25 2 Progress Chart

Shoulders

 Barbell Shoulder Press 30 sec 25 2 Progress Chart

Back

 Wide-Grip Lat Pulldown 30 sec 25 2 Progress Chart

Shoulders

 Dumbbell Chek Press 30 sec 25 2 Progress Chart

Biceps

 Towel Biceps Curl 30 sec 25 2 Progress Chart

Shoulders

 Anti-rotation Static Hold 60 sec 60 3 Progress Chart
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