Balconybro Hypertrophy
General
Intermediate
Machine strength
Plan Details
The Balconybro Hypertrophy routine by Dennison4110 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest/Biceps
Est. 236 min
22 exercises
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Single Arm Sideways Press
4 Sets x 12 Reps
Cable Lower Chest Raise
4 Sets x 12 Reps
Cable Cross-Over
5 Sets x 12 Reps
Dumbbell Pullover on Stability Ball
4 Sets x 12 Reps
Dumbbell Preacher Curl
4 Sets x 12 Reps
Dumbbell Hammer Curl
4 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
4 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 12 Reps
Leverage Decline Chest Press
4 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Barbell Shoulder Press
6 Sets x 8 Reps
Barbell Curl
4 Sets x 8 Reps
Dumbbell Decline Bench Press
4 Sets x 8 Reps
Barbell Bench Press
5 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell Bench Press (Close Grip)
4 Sets x 8 Reps
Day 2
Back/Shoulders
Est. 240 min
27 exercises
Machine Assisted Chin-Up
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Cable V Bar Pulldown
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 12 Reps
Cable Rope Seated Row
5 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
4 Sets x 12 Reps
Dumbbell One-Arm Front Raise
4 Sets x 12 Reps
Dumbbell Reverse Fly
4 Sets x 12 Reps
Dumbbell Seated Press (Palms In)
4 Sets x 12 Reps
Cable Rope Face Pull
4 Sets x 12 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Machine Assisted Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Shrug
4 Sets x 8 Reps
Barbell Bent-Over Row
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Weighted Pull-Up
4 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Barbell Rack Pull
5 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
4 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell One-Arm Row
4 Sets x 8 Reps
Barbell Shoulder Pull (Prone)
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 8 Reps
Day 3
Triceps/Legs
Est. 214 min
21 exercises
EZ Bar Tricep Extension
4 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 12 Reps
Cable Tricep Kickback
4 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 12 Reps
Machine Hip Abduction
4 Sets x 12 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Barbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Calf Press
4 Sets x 12 Reps
Machine Leg Press
5 Sets x 12 Reps
Machine Leg Extension
3 Sets x 8 Reps
Dip
4 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Incline Tricep Extension
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Hack Squat
6 Sets x 8 Reps
Glute Kickback
5 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
