Hypertrophy Routine

6 brief sessions per week.

I've decided to switch to a hypertrophy routine for a couple of months, with the intention of increasing muscle a bit ready for some PR-breaking. Using 12-rep sets (apart from warmups) seems to be doing the trick right now - I'll adjust this as necessary after a fortnight or so. I'll also tweak the exercise selection as needed - for now, the only glaring omission is the deadlift and friends. This is the only lift that seems to need a longer recovery time than available; I'm hoping to have 6 brief sessions per week.

Mon Tue Wed Thu Fri Sat

Lats

Various rows

Calves

Calf raise

Neck

Manual resistance

Hamstrings (knee flexion)

leg curl

Forearms

Wrist curl

Wrist roller

Zottman Curl

Hamstrings (hip extension)

RDL

SLDL

Squat (sumo)

Chest

Bench press

Quads

Front squat

Squat (narrow)

Hack Squat

Leg extension

Triceps

Skullcrusher

Seated half press

Abs

Plate twist

Side bends

Suitcase deadlift

Hanging leg/knee raise

Grip

Gripper

Glutes

Dimel deadlift

Biceps

Bicep curl

One-handed barbell curl

 

 

Shoulders

Seated shoulder press

Bradford press

Cuban press

Neider press

Side plate press

Traps

Shrug

Behind the back shrug

Hise shrug

 

Lower back

Waiter's Bow

Good Morning

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Scott Andrew Bird

Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 35) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.

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