hypertrophy weeks 1-4

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hypertrophy weeks 1-4

Shared By : smokemadpat

Information

Frequency : 4 days / week
Day Type : Day of the Week
Type : Sport Specific
Difficulty : Intermediate
Downloads / Views : 0 / 232

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Description

8-12 rm n3-5 sets

Monday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Barbell Bench Press	60 sec	10	3
Back		Barbell Bent Over Row	60 sec	10	3
Shoulders		Barbell Shoulder Press	60 sec	10	3
Shoulders		Barbell Shrugs Behind The Back	60 sec	10	3
Biceps		Barbell Curl	60 sec	10	3
Triceps		Barbell Lying Triceps Extension	60 sec	10	3
Abs		Crunches	60 sec	50	3

Tuesday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Barbell Squat	60 sec	10	3
Upper Legs		Clean Deadlift	60 sec	10	3
Upper Legs		Lying Leg Curls	60 sec	10	3
Lower Legs		Standing Calf Raises	60 sec	10	3
Back		Back Extensions - Hyperextensions	60 sec	10	3
Abs		Reverse Crunch	60 sec	20	3

Thursday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Chest		Dumbbell Incline Bench Press	60 sec	10	3
Triceps		Bench Dip	60 sec	10	3
Back		Full Range Of Motion Lat Pulldown	60 sec	10	3
Back		Cable Seated Row	60 sec	10	3
Back		Band Upright Row	60 sec	10	3
Biceps		Bicep Curl Machine	60 sec	10	3
Triceps		Triceps Pushdown - Rope	60 sec	10	3
Abs		Crunches	60 sec	50	3

Friday

Muscle	Exercise Name		Timer	Reps	Sets	Track
Upper Legs		Leg Press	60 sec	12	3
Upper Legs		Barbell Front Squat	60 sec	12	3
Upper Legs		Lying Leg Curls	60 sec	12	3
Lower Legs		single leg curl	60 sec	12	3
Lower Legs		Seated Calf Raise	60 sec	12	3
Back		Back Extensions - Hyperextensions	60 sec	12	3
Abs		Reverse Crunch	60 sec	25	3

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