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 |
Calves Calf raise |
Neck Manual resistance |
Hamstrings (knee flexion) leg curl |
Forearms Wrist curl Wrist roller |
Hamstrings (hip extension) RDL SLDL Squat (sumo) |
Chest Bench press |
Quads Front squat Squat (narrow) Leg extension |
Triceps Skullcrusher |
Abs Side bends Suitcase deadlift |
Grip Gripper |
Glutes |
Biceps Bicep curl
|
Shoulders Seated shoulder press |
Traps Shrug Behind the back shrug Hise shrug |
Lower back Good Morning |
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