Weekly Hypertrophy

Workout A:   Light Days: 8 – 5 – 3  Heavy Days: 8 – 5 – 3 – 1

  1. 5 minute bike @ 90rpm minimum with medium grade / tension
  2. Pullups assisted using slow deliberate motions
  3. EZ Bar Curls
  4. Flat dumbbell presses
  5. Squat – curl – arnold press and down again
  6. Decline Barbell

Workout B: Light Days: 8 – 5 – 3  Heavy Days: 8 – 5 – 3 – 1

  1. 5 minute bike @ 90rpm minimum with medium grade / tension
  2. Pullups assisted using slow deliberate motions
    1. Lift legs off bands as able on the downward motion
  3. Bent over dumbbell rows on bench
  4. Single hand dumbbell walks
  5. Dumbbell raises
    1. Front
    2. Lateral
  6. Oblique dumbbell raises
  7. Sweepers x 20

 

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