14/04/2022 20:44
The Hypertrophy Training Plan to Get (and Stay) Bigger Than Ever | Muscle & Fitness
THE HYPERTROPHY TRAINING PLAN TO GET
(AND STAY) BIGGER THAN EVER
9
NO
ROUTINE
MONDAY: CHEST/BICEPS/ABS
EXERCISE
HOW TO: BARBELL BENCH PRESS
EQUIPMENT
Barbell, Bench
SETS
REPS
R E ST
2
3
--
3
4-6
--
3
7-9
--
2
26-30
--
2
26-30
--
3
4-6
--
TEMPO: 2-0-X
INCLINE BENCH PRESS
Barbell
TEMPO: 6-1-X
INCLINE DUMBBELL FLYE
Dumbbells
TEMPO: 3-4-X
MACHINE SEATED CHEST PRESS
TEMPO: 1-0-1
CABLE CROSSOVER
Cable Machine
TEMPO: 2-0-1
BARBELL CURL
Barbell
TEMPO: 6-1-X
https://www.muscleandfitness.com/routine/workouts/workout-routines/hypertrophy-training-plan-get-and-stay-bigger-ever-day-1/
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14/04/2022 20:44
The Hypertrophy Training Plan to Get (and Stay) Bigger Than Ever | Muscle & Fitness
45-DEGREE INCLINE DUMBBELL CURL
3
7-9
--
3
26-30
--
3
16-20
--
TEMPO: 3-3-X
MACHINE PREACHER CURL
TEMPO: 2-0-1
CABLE CRUNCH
Adjustable
Cable Machine,
Rope
Attachment
TEMPO: 2-0-1
https://www.muscleandfitness.com/routine/workouts/workout-routines/hypertrophy-training-plan-get-and-stay-bigger-ever-day-1/
2/2