Alternating muscles for Hypertrophy
Bulking
Intermediate
None
Plan Details
The Alternating muscles for Hypertrophy routine by waelbelgacem is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a routine that optimises your training by triggering the activity of every muscle each session. (You work mainly on your biceps on day one, and make them work lighty with back exercises on day two. same goes with Triceps/Chest)
Routine detail
Day 1
Chest Biceps Forearms Abs
Est. 70 min
11 exercises
Barbell Bench Press
4 Sets x 12 Reps
Dumbbell Hammer Curl (Cross Body)
4 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Barbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Incline Curl
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Dumbbell Reverse Concentration Curl
3 Sets x 12 Reps
Dumbbell Reverse Wrist Curl
4 Sets x 12 Reps
Day 2
Back Triceps Calves
Est. 70 min
11 exercises
Dumbbell Lateral Raise
4 Sets x 12 Reps
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Machine Seated Calf Raise
3 Sets x 12 Reps
Day 3
Leg Core
Est. 50 min
7 exercises
Barbell Deadlift
4 Sets x 12 Reps
Smith Machine Squat
4 Sets x 12 Reps
Barbell Hip Thrust
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
