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Power - Hypertrophy Upper Lower schedule
3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Barbell Military Press
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3x8 reps |
rest: 60s
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Barbell Curl
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Squat
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Machine Leg Press (Wide Stance)
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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Machine Seated Calf Raise
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3x8 reps |
rest: 60s
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Barbell Ab Rollout (Kneeling)
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Incline Bench Press
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3x8 reps |
rest: 60s
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Dumbbell Fly
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Lateral Raise
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3x8 reps |
rest: 60s
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Dumbbell Incline Curl
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Barbell Front Squat
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3x8 reps |
rest: 60s
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Barbell Lunge
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Leg Curl (Prone)
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3x8 reps |
rest: 60s
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Barbell Standing Calf Raise
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3x8 reps |
rest: 60s
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Calf Press On Leg Press
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3x8 reps |
rest: 60s
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3x8 reps |
rest: 60s
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Jump Rope
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1x0 reps |
rest: 60s
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Elliptical Training
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1x0 reps |
rest: 60s
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Treadmill Running
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1x0 reps |
rest: 60s
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Barbell Reverse Curl
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3x8 reps |
rest: 60s
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Barbell Hip Thrust
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3x8 reps |
rest: 60s
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Oblique Crunch
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3x8 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Air Bike
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3x8 reps |
rest: 60s
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