Hypertrophy Workout 18/08/2011
Here is a simple, yet effective, workout for building muscle. I use a classic push, legs, pull sequence and a version of trisets which I learned from strength expert Charles Poliquin, where the 3rd exercise is a repeat of the 1st exercise. You will need to lower the weight for that exercise, as the repetitions drop from 8 to 12. As always, feel free to modify or change the exercise selection based on your own training goals, history and equipment availability. Aim, though, to use the compound/isolated exercise sequence for extra pleasure. Perform for a month. Enjoy. DAY ONE A1.Incline barbell press, 4x8, 40X0, rest 10 seconds A2. Incline cable flyes, 4x10, 3011, rest 10 seconds A3. Incline barbell press, 4x12, 30X0, rest 120 seconds B1. Seated dumbbell press, 4x8, 40X0, rest 10 seconds B2. Seated lateral raise, 4x10, 3011, rest 10 seconds B3. Seated dumbbell press, 4x12, 30X0, rest 120 seconds C1. Decline EZ bar extensions, 4x8, 40X0, rest 10 seconds C2. Incline triceps pushdown, 4x10, 3011, rest 10 seconds C3. Decline EZ bar extensions, 4x12, 30X0, rest 120 seconds DAY TWO A1. Back squat, heels elevated4x8, 40X0, rest 10 seconds A2. Leg extension or dumbbell lunge, 4x10, 3011 or 20X0, rest 10 seconds A3. Back squat, heels elevated, 4x12, 30X0, rest 120 seconds B1. Romanian deadlift, 4x8, 40X0, rest 10 seconds B2. Lying leg curl, feet plantar flexed, 4x10, 31X0, rest 10 seconds B3. Romanian deadlift, 4x12, 30X0, rest 120 seconds C1. Standing calf raise, 4x10, 20X0, rest 10 seconds C2. Seated calf raise, 4x12, 2010, 20X0, rest 10 seconds C3. Standing calf raise, 4x15, 2010, rest 120 seconds DAY THREE A1. Wide grip pulldowns, to throat,, 4x8, 40X0, rest 10 seconds A2. Decline cable pull-overs, 4x10, 3110, rest 10 seconds A3. Wide grip pulldowns to throat, 4x12, 30X0, rest 120 seconds B1. Seated row to ribs with rope, 4x8, 40X0, rest 10 seconds B2. Prone dumbbell flyes, 4x10, 3011, rest 10 seconds B3. Seated row to ribs with rope, 4x12, 30X0, rest 120 seconds C1. Incline dumbbell curls, 4x8, 40X0, rest 10 seconds C2. Seated hammer curls, 4x10, 3110, rest 10 seconds C3. Incline dumbbell curls, 4x12, 30X0, rest 120 seconds 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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