dame147
Hypertrophy 101
AUTOPLAY
AUDIO TIP
General
Intermediate
Machine strength
Plan Details
The Hypertrophy 101 routine by dame147 is a 8 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
10-4...
Day 1
Day 2
Day 3
Day 4
Day 6
Day 7
Day 8
Day 9
Push A
Est time: 96 min
12 exercises
Barbell Bench Press
Chest
Sets
4
Reps
12
Interval
00:00
Rest Time
01:30
Dumbbell Bench Press
Chest
Sets
5
Reps
10
Interval
00:00
Rest Time
01:25
Dumbbell Fly
Chest
Sets
4
Reps
12
Interval
00:00
Rest Time
00:55
Hammer strength wide grip press
Chest
Sets
4
Reps
8
Interval
00:00
Rest Time
00:50
Cable Lower Chest Raise
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
00:30
Cable Cross-Over
Chest
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Seated Shoulder Press
Shoulders
Sets
4
Reps
8
Interval
00:00
Rest Time
01:30
Machine Shoulder Press
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Cable Front Raise
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
00:25
Cable Tricep Pushdown (Rope)
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
00:15
Cable Rope Overhead Tricep Extension
Triceps
Sets
3
Reps
12
Interval
00:00
Rest Time
01:15
machine single arm tricep extension
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
00:45
Featured plans for you
Try one of these professionally designed workout plans
