HYPERTROPHY

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

jmille88 on December 20, 2011

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Comments:

See comments

Workout Category:

Strength & Cardio Combined

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Thighs, Calves, Shoulders, Trapezius, Chest, Back, Biceps, Triceps, Abs

Workout Length:

28 days

Workout Days:

No preference

Description

One month hypertrophy program for wholebody

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Box Jumps	-	6	60
	-	6	60
Squat with Dumbbell Curl on Bosu Ball	-	8	120
	-	8	120
	-	8	120
Lunges: Sagittal to Balance	-	8	120
	-	8	120
	-	8	120
Calves
Standing Calf Raises	-	8	120
	-	8	120
	-	8	120
Shoulders
Twisting Dumbbell Shoulder Press	-	8	120
	-	8	120
	-	8	120
Lateral Raise and Rear Lateral Raise	-	8	90
	-	8	90
	-	8	90
	-	8	90
	-	8	90
	-	8	90
Trapezius
Dumbbell Shrugs	-	8	120
	-	8	120
	-	8	120

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	-	8	120
	-	8	120
	-	8	120
Dumbbell Bench Press	-	8	120
	-	8	120
	-	8	120
Pec Deck Flyes	-	8	120
	-	8	120
	-	8	120
Back
Lat Pulldown with Neutral Grip	-	8	120
	-	8	120
	-	8	120
Weighted Chinup	-	8	120
	-	8	120
	-	8	120
Dumbbell Row	-	8	120
	-	8	120
	-	8	120

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