Please Scroll Down to See Forums Below
How to install the app on iOS

Follow along with the video below to see how to install our site as a web app on your home screen.

Note: This feature may not be available in some browsers.

napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

Hypertrophy routine-Plz Critique

gurusevuppal

New member
Hi guys,
I trained with madcow 5x5 for about 8 months. I did see good strength gains, however not much size gains. After that I have been doing HST training for last four months and was pretty satisfied with my results. Now, I would like to change up things a bit, but still train for size. Using hypertrophy principles, I designed a routine. I would really appreciate if you guys can critique my workout.


Monday: Chest/Shoulder/Triceps/Abs Heavy
Chest: Decline Press: 2x
Incline Press: 2x
Flyes:2x
Shoulder: Shoulder press:2x
Dumbbell Press:2x
Side Laterals:2x
Triceps: Tricep Ext:2x
Pushdowns:2x
Abs: weighted crunches:2x10-15
Leg raises:2x10-15

Tuesday:Back/Biceps/Legs Light
Back: Pulldowns:1x
Rows: 1x
Shrugs:1x
Biceps: Hammer curls:2x
Legs: squats:2x


Thursday:Chest/Shoulder/Triceps/Abs Light
Chest: BenchPress: 2x
Shoulder: Shoulder press:2x
Triceps: Tricep Ext:2x
Abs: weighted crunches:2x10-15
Leg raises:2x10-15

Friday:Back/Biceps/Legs Heavy
Back: Pulldowns:2x
Rows: 2x
Shrugs:2x
Biceps: Hammer curls:2x
Preacher curls:2x
Forearms: wrist curls:2x
Legs: squats:2x
calves:2x

Also the reason i did not indicate any reg range above is that i would be using various rep range with load given below. This way i can reach the hypertrophy principle of progressive load.

WEEK LOAD % REP RANGE
week1 65% 12
week2 65% 12 Increase sets on heavy day loads
week3 70% 10-12
week4 65% 12
week5 75% 8-10
week6 80% 6-8

Thanks in Advance
 
Top Bottom