Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Upper body focused hypertrophy during slow bulk phase. Clean diet but plenty of carbs and calories.
Barbell Incline Bench Press
|
4x8 reps |
rest: 90s
|
||
Dumbbell One-Arm Row
|
4x8 reps |
rest: 60s
|
||
4x8 reps |
rest: 80s
|
|||
Cable V Bar Pulldown
|
4x8 reps |
rest: 60s
|
||
3x10 reps |
rest: 60s
|
|||
Dumbbell Lateral Raise
|
3x10 reps |
rest: 80s
|
||
3x10 reps |
rest: 45s
|
Barbell Squat
|
4x8 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
4x10 reps |
rest: 90s
|
||
Machine Leg Press
|
4x8 reps |
rest: 60s
|
||
Back Hyperextension
|
4x10 reps |
rest: 90s
|
||
Machine Leg Extension
|
3x10 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
3x10 reps |
rest: 60s
|
||
Cable Kneeling Crunch
|
3x12 reps |
rest: 45s
|
Barbell Bench Press
|
4x8 reps |
rest: 60s
|
||
Machine Seated Row
|
4x8 reps |
rest: 90s
|
||
4x8 reps |
rest: 60s
|
|||
Cable Lat Pulldown (Wide Grip)
|
4x8 reps |
rest: 90s
|
||
Cable Rope Face Pull
|
3x12 reps |
rest: 60s
|
||
3x12 reps |
rest: 60s
|
|||
Reverse Crunch
|
3x15 reps |
rest: 60s
|
||
3x40 reps |
rest: 60s
|
Barbell Romanian Deadlift
|
4x8 reps |
rest: 80s
|
||
4x8 reps |
rest: 60s
|
|||
Barbell Hip Thrust
|
4x10 reps |
rest: 80s
|
||
Machine Leg Press
|
4x10 reps |
rest: 60s
|
||
Machine Seated Leg Curl
|
4x10 reps |
rest: 80s
|
||
Dumbbell One-Arm Preacher Curl
|
3x12 reps |
rest: 60s
|
||
Cable Tricep Pushdown (Rope)
|
3x12 reps |
rest: 60s
|
1x8 reps |
rest: 20s
|
|||
1x15 reps |
rest: 60s
|
|||
1x10 reps |
rest: 60s
|
|||
1x15 reps |
rest: 60s
|
|||
Bench Hip Thrust
|
1x15 reps |
rest: 60s
|