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Hypertrophy on Crossfit off days week 1.0
Bulking
Advanced
Machine strength
Plan Details
The Hypertrophy on Crossfit off days week 1.0 routine is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Lighter higher rep cycles on off crossfit days.
Routine detail
Tue
Push
Est. 33 min
7 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Smith Machine Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Weighted Tricep Dip
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 10 Reps
Push day WOD
1 Set
Thu
Pull
Est. 33 min
7 exercises
Weighted Pull-Up
5 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Smith Machine Upright Row
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Dumbbell Seated Bicep Curl
5 Sets x 10 Reps
Pull Day WOD
1 Set
Sat
Legs
Est. 29 min
7 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Barbell Overhead Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Toes to bar
5 Sets x 10 Reps
GHD Situps
5 Sets x 10 Reps
Sun
Arms & Rear Delts
Est. 44 min
9 exercises
Cable Preacher Curl
5 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
5 Sets x 15 Reps
Hanging Leg Raise
4 Sets x 10 Reps
GHD Situps
4 Sets x 10 Reps
Decline Crunch
4 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 15 Reps
Cable Reverse Fly
3 Sets x 15 Reps
Machine Reverse Fly
3 Sets x 15 Reps
20 Minutes EMOM = Heavy Bike and Fast Treadmill Rotation
1 Set
