Humiston Hypertrophy
General
Beginner
None
Plan Details
The Humiston Hypertrophy routine by bearsblow79 is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Enter your routine description
Routine detail
Wed
Shoulders, Biceps, Calves - Week 1
Est. 0 min
13 exercises
H1 Behind back barbell raise
3 Sets x 15 Reps
H1 Incline Dumbbell rear raise
1 Set x 20 Reps
H1 Incline Dumbbell rear raise
3 Sets x 10 Reps
H1 Supinated press heavy
1 Set x 15 Reps
H1 Supinated press heavy
2 Sets x 8 Reps
H1 dumbbell side raise controlled
3 Sets x 20 Reps
H1 Cable side raise
3 Sets x 10 Reps
H1 Rear delt around the world
2 Sets x 20 Reps
H1 Long Head Curl
3 Sets x 20 Reps
H1 Incline DB curl
3 Sets x 10 Reps
H1 Concentration Curls
2 Sets x 8 Reps
H1 Pronated concentration curls
2 Sets x 20 Reps
H1 Standing calf raises
3 Sets x 20 Reps
Thu
Quads, Hamstrings, Glutes - Week 1
Est. 0 min
0 exercises
This day is empty
Sat
Back, Traps, Calves Week 1
Est. 0 min
10 exercises
H1 - Barbell Pullover
3 Sets x 30 Reps
H1 - Lat Pulldown
9 Sets x 12 Reps
H1 - Seated Lat Row Pronated
3 Sets x 15 Reps
H1 - T Bar Row mechanical drop
3 Sets x 10 Reps
H1 - Wide Grip Shrug
3 Sets x 20 Reps
H1 - Weighted Straight Hypers
3 Sets x 20 Reps
H1 - pullups / shrugs
3 Sets x 20 Reps
H1 - Calves raise drop sets
9 Sets x 20 Reps
H1 - Y raise
2 Sets x 20 Reps
H1 - :60 hang
1 Set
Sun
Chest, Triceps, Abs - Week 1
Est. 0 min
11 exercises
H1 Flat Dumbbell Bench
1 Set x 20 Reps
H1 Flat Dumbbell Bench
2 Sets x 6 Reps
H1 Incline Dumbbell Bench
2 Sets x 6 Reps
H1 Leaning Dips
4 Sets x 20 Reps
H1 Machine Fly lean back
3 Sets x 12 Reps
H1 Machine Fly lean back
1 Set x 30 Reps
H1 Internal Rotation Extension
3 Sets x 15 Reps
H1 - 3 Way incline french press
16 Sets x 15 Reps
H1 Straight bar extensions partials/full
3 Sets x 20 Reps
H1 Hanging Leg Raise
4 Sets x 20 Reps
H1 Fly stretch
1 Set
