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restarting training after a break
Dumbbell and smith machine
4 weeks to hypertrophy training
to build muscle
3 sets of 15-20
slow reps
1 min rest
Dumbbell Incline Bench Press
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3x8 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 30s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 30s
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Dumbbell One-Arm Preacher Curl
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3x8 reps |
rest: 30s
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Dumbbell One-Arm Preacher Curl
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3x8 reps |
rest: 30s
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Cable Shoulder Extension
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3x8 reps |
rest: 30s
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Machine Leg Press
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3x8 reps |
rest: 30s
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Calf Press On Leg Press
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3x8 reps |
rest: 30s
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Crunch
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3x8 reps |
rest: 30s
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Cable Standing Leg Curl
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3x8 reps |
rest: 30s
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Cable Standing Leg Curl
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3x8 reps |
rest: 30s
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Machine Single-Leg Extension
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3x8 reps |
rest: 30s
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Machine Single-Leg Extension
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3x8 reps |
rest: 30s
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Dumbbell Calf Raise
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3x8 reps |
rest: 30s
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Cable Kneeling Crunch
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3x8 reps |
rest: 30s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 30s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 30s
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Dumbbell One-Arm Row
|
3x8 reps |
rest: 30s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 30s
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Dumbbell One-Arm Preacher Curl
|
3x8 reps |
rest: 30s
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Dumbbell One-Arm Preacher Curl
|
3x8 reps |
rest: 30s
|
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Cable Shoulder Extension
|
3x8 reps |
rest: 30s
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Machine Leg Press
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3x8 reps |
rest: 30s
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Calf Press On Leg Press
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3x8 reps |
rest: 30s
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Crunch
|
3x8 reps |
rest: 30s
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Dumbbell Calf Raise
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3x8 reps |
rest: 30s
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Cable Standing Leg Curl
|
3x8 reps |
rest: 30s
|
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Cable Standing Leg Curl
|
3x8 reps |
rest: 30s
|
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Machine Single-Leg Curl
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3x8 reps |
rest: 30s
|
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Machine Single-Leg Curl
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3x8 reps |
rest: 30s
|
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Cable Kneeling Crunch
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3x8 reps |
rest: 30s
|
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Machine Seated Leg Curl
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3x8 reps |
rest: 30s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 30s
|
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Dumbbell One-Arm Row
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3x8 reps |
rest: 30s
|
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Dumbbell One-Arm Row
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3x8 reps |
rest: 30s
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Dumbbell Shoulder Press
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3x8 reps |
rest: 30s
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Dumbbell One-Arm Preacher Curl
|
3x8 reps |
rest: 30s
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Dumbbell One-Arm Preacher Curl
|
3x8 reps |
rest: 30s
|
||
Cable Shoulder Extension
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3x8 reps |
rest: 30s
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Machine Leg Press
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3x8 reps |
rest: 30s
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Calf Press On Leg Press
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3x8 reps |
rest: 30s
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Crunch
|
3x8 reps |
rest: 30s
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Machine Seated Leg Curl
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3x8 reps |
rest: 30s
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Dumbbell Calf Raise
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3x8 reps |
rest: 30s
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Cable Kneeling Crunch
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3x8 reps |
rest: 30s
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