A Program for Hypertrophy 21/07/2011
Here is a sample program for hypertrophy. This would be day 1. Use the ideas to create your own leg day and arm day and use the program for a month before switching to another program. Day One: A. Incline bench press, 4x6, 4010, rest 60s. B1. Lying dumbbell press, 4x8, 3010, rest 10s; B2. Lying dumbbell flyes, 4x10, 3010, rest 90s. C. Incline bench press, 4x12, 3010, rest 60s. D. Lat pulldowns, wide grip to throat, 4x6, 4010, rest 60s. E1. Close grip seated rows, 4x8, 3010, rest 10s; E2. Prone incline bench dumbbell flyes, 4x10, 3010, rest 90s. F. Lat pulldowns, wide grip to throat, 4x12, 3010, rest 60s. Comments Comments are closed. | 
ABOUT TONY Tony is the director of the Boutagy Fitness Institute and has recently completed a PhD in sports science at Charles Darwin University. He is also an Adjunct Associate at the University of the Sunshine Coast. Previously, Tony has been a lecturer at the Australian Fitness Network, the Australian Institute of Fitness, the Australian Catholic University, NetFit New Zealand, New Zealand Weightlifting & is currently on the editorial board for The University of the Sunshine Coast's Fitness Research program, a member of the Australian Institute of Fitness Personal Training Advisory Panel and sits on an expert task force panel for Fitness Australia. Having written strength workouts for athletes in 24 different sports, Tony is actively involved in strength & conditioning and providing educational seminars & resources for personal trainers. Tony was the recipient of the 2004 Australian Fitness Industry’s Author of the Year Award and is a certified ART provider for the entire body and long nerve tract. He is a member of the American Society of Nutrition (ASN), the American College of Sports Medicine (ACSM), the American Association for the Advancement of Science (AAAS), the National Lipid Association (NLA), the American Nutraceutical Association (ANA) and The National Strength & Conditioning Association (NSCA). In his spare time, Tony enjoys cooking (mainly Thai), playing guitar (mainly classical) and reading (mainly ancient history). ArchivesMay 2012 Categories |
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