14/04/2022 20:50
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
FRIDAY: FRONT AND LATERAL
DELTS/TRICEPS/CALVES
EXERCISE
EQUIPMENT
SEATED BARBELL SHOULDER PRESS
Barbell, Bench
SETS
REPS
R E ST
2
3
--
2
4-6
--
3
7-9
--
3
7-9
--
2
3
--
TEMPO: 2-0-X
SEATED DUMBBELL SHOULDER PRESS
Bench,
Dumbbells
TEMPO: 5-1-X
SINGLE-ARM BEHIND-THE-BACK CABLE
L ATERAL RAISE
TEMPO: 2-4-1
SEATED L ATERAL RAISE
Bench,
Dumbbells
TEMPO: 1-0-1
CLOSE-GRIP BENCH PRESS
Bench
TEMPO: 2-0-X
https://www.muscleandfitness.com/routine/workouts/workout-routines/hypertrophy-training-plan-get-and-stay-bigger-ever-day-5/
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14/04/2022 20:50
The Hypertrophy Training Plan to Get (and Stay) Bigger Than Ever | Muscle & Fitness
LYING TRICEPS EXTENSION
Dumbbells
2
4-6
--
2
21 - 2 5
--
2
31 - 3 5
--
3
13-15
--
TEMPO: 5-0-1
OVERHEAD DUMBBELL EXTENSION
TEMPO: 1-0-1
ROPE PUSHDOWN
Cable Machine
TEMPO: 1-0-1
SEATED CALF RAISE
Bench
TEMPO: 2-1-1
https://www.muscleandfitness.com/routine/workouts/workout-routines/hypertrophy-training-plan-get-and-stay-bigger-ever-day-5/
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