Hypertrophy Training!







On this training we will increase sarcoplasmic hypertrophy . we will concentrare on comulative fatigue. The sets will be pyramidal and rest period will be short. The weight lifted is secondary because we only want to fatigue muscle!

On this kind of training you wont do any cardio. And You should do our bulking diet!



Day 1- Chest, Shoulder, Triceps

Chest


Barbell bench press- 12 reps, 10, 8, 6 , AMAP(as much as possible) - Increase weight on the first 4 and do AMAP with your first(lighter) weight, rest 45 seconds between sets.






Flat bench dumblell Flyes- 4 sets with the same weight. rest 45 seconds before each set.




Incline dumbell press -5 sets with the same weight. rest 45 seconds.



Shoulders

Standing Military press- 12,10,8,6 ,AMAP -Increase weight on the first 4 and do AMAP with your first(lighter) weight, rest 45 seconds between sets.



Dumbell lateral raises - 4 sets of 12 reps with the same weight.






Seated Shoulder Press -4 sets of 12 reps with the same weight.






Tricep
Tricep kick back- 4 sets of 12 reps with the same weight.rest 45 seconds





Cable press down -4 sets of 12 reps with the same weight.rest 45 seconds





Close grip push ups- 5 sets to failure. rest 45 seconds.







DAY 2

Legs





Squats- 12,10,8,6, AMAP(rest 45 seconds between sets and increase weight every set)



Romanian Dead Lift- 12,10,8,6, AMAP(rest 45 seconds between sets and increase weight every set)





Calves



Calf Raises-12,10,8,6, AMAP(rest 45 seconds between sets and increase weight every set)



Seated calf raises-12,10,8,6, AMAP(rest 45 seconds between sets and increase weight every set)



ABS
Hanging Leg raises- 4 Sets to failure



Day 3 - Back, Biceps Forearms
Back
Chin ups -5 sets until the failure.
Seated Cable Rows- 12,10,8,6, AMAP ( Increasing weight every sets and resting 45 seconds)


Bicep



Straight barbell curl -12,10,8,6, AMAP ( Increasing weight every sets and resting 45 seconds)

Seated incline dumbell curls- 12,10,8,6, AMAP ( Increasing weight every sets and resting 45 seconds)



Forearms
Reverse barbell curls- 12,10,8,6, AMAP ( Increasing weight every sets and resting 45 seconds)






Wrist Curls- 12,10,8,6, AMAP ( Increasing weight every sets and resting 45 seconds)


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