I hope you have enjoyed the hypertrophy workouts that have been posted this year. Here is the final instalment, which should take you to Christmas or even the new year. Its yet another way you can use the 6/12/25 idea. Enjoy. DAY ONE A1. Incline dumbbell press, 4x6, 40X0, rest 10 seconds A2. Incline barbell press, 4x6, 40X0, rest 90 seconds B. Bench press, 4x12+12+12 (drop set), rest 120 seconds C. Bench press, 1x25, 1010, rest 60 seconds D1. Chin ups, 4x6, 40X0, rest 10 seconds D2. Close grip lat pulldowns, 4x6, 40X0, rest 90 seconds E. Seated row to waist with rope, 4x12+12+12 (drop set), rest 120 seconds F. Seated row to waist with rope, 1x25, 1010, rest 60 seconds DAY TWO A1. Front squat, 4x6, 40X0, rest 10 seconds A2. Back barbell lunge, 4x6, 20X0, rest 90 seconds B. Leg press, 4x12+12+12 (drop set), rest 120 seconds C. Leg press, 1x25, 1010, rest 60 seconds D1. Lying leg curls, feet inward, 4x6, 40X0, rest 10 seconds D2. Lying leg curl, feet neutral & plantar flexed, 4x6, 40X0, rest 10 seconds D3. Lying leg curls, feet out, 11/4 method, 4x6, 30X0, rest 120 seconds E1. Romanian deadlift, 4x12, 30X0, rest 10 seconds E2. Standing good morning, 4x12, 30X0, rest 90 seconds F. Romanian deadlift, 1x25, 1010, rest 60 seconds DAY THREE A1. Seated dumbbell curl, 4x6, 40X0, rest 10 seconds A2. Standing barbell curls, 4x6, 40X0, rest 90 seconds B. Incline hammer curls, 4x12+12+12 (drop set), rest 120 seconds C. Incline hammer curls, 1x25, 1010, rest 60 seconds D1. Decline close-grip bench press, 4x6, 40X0, rest 10 seconds D2. Decline barbell extensions, 4x6, 40X0, rest 90 seconds E. Incline bench triceps pushdown, 4x12+12+12 (drop set), rest 120 seconds F. Incline bench triceps pushdown, 1x25, 1010, rest 60 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). ArchivesFebruary 2012 Categories |
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