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Alternating muscles for Hypertrophy Banner

waelbelgacem

Alternating muscles for Hypertrophy

AUTOPLAYAUDIO TIP

Bulking

Intermediate

None

Plan Details

The Alternating muscles for Hypertrophy routine by waelbelgacem is a 3 day workout plan. It is a intermediate level plan to achieve bulking fitness goals.

Plan Description

This is a routine that optimises your training by triggering the activity of every muscle each sessi...

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)

Day 1

Day 2

Day 3

Chest Biceps Forearms Abs

Est time: 70 min

11 exercises

Barbell Bench Press Demonstration
Barbell Bench Press Demonstration

Barbell Bench Press
Chest

Sets

4

Reps

12

Interval

01:00

Rest Time

01:00

Dumbbell Hammer Curl (Cross Body) Demonstration
Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)
Biceps

Sets

4

Reps

12

Interval

01:00

Rest Time

00:00

Machine Fly Demonstration
Machine Fly Demonstration

Machine Fly
Chest

Sets

3

Reps

12

Interval

01:00

Rest Time

01:00

Barbell Incline Bench Press Demonstration
Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press
Chest

Sets

3

Reps

12

Interval

01:00

Rest Time

00:00

Dumbbell Incline Curl Demonstration
Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl
Biceps

Sets

4

Reps

12

Interval

01:00

Rest Time

01:00

Cable Kneeling Crunch Demonstration
Cable Kneeling Crunch Demonstration

Cable Kneeling Crunch
Abs

Sets

3

Reps

12

Interval

01:00

Rest Time

01:00

Barbell Preacher Curl Demonstration
Barbell Preacher Curl Demonstration

Barbell Preacher Curl
Biceps

Sets

3

Reps

12

Interval

01:00

Rest Time

01:00

Hanging Leg Raise Demonstration
Hanging Leg Raise Demonstration

Hanging Leg Raise
Abs

Sets

3

Reps

12

Interval

01:00

Rest Time

01:00

Barbell Wrist Curl (Posterior) Demonstration
Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)
Forearms

Sets

3

Reps

12

Interval

01:00

Rest Time

01:00

Dumbbell Reverse Concentration Curl Demonstration
Dumbbell Reverse Concentration Curl Demonstration

Dumbbell Reverse Concentration Curl
Forearms

Sets

3

Reps

12

Interval

01:00

Rest Time

01:00

Dumbbell Reverse Wrist Curl Demonstration
Dumbbell Reverse Wrist Curl Demonstration

Dumbbell Reverse Wrist Curl
Forearms

Sets

4

Reps

12

Interval

01:00

Rest Time

01:00

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