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Hypertrophy

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joelondon
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2008/05/11 10:31:21 (permalink)

Hypertrophy

Iam currently following a mass building routine for 6 weeks, currently in my thrid. After the six weeks i aim to move onto a hypertrophy routine (below) and really nail my diet etc. Please critique guys and let me know what you think. My goals for the following routine are to continue building muscle mass but focus on the hypertrophy/aesthetics also.

Monday - Day 1 – Legs and abs
Squats - 1x20
Calf raises - 3x20
Leg press - 3x10
SLDL - 3x12
Weighted Crunches - 3x20

Wednesday - Day 2 – Chest and arms
Flat barbell bench press – 3x8
Incline dumbbell bench press – 3x10
Dips – 3x8
Dumbell preacher curls – 3x12
Concentration curls – 3x12

Friday - Day 3 – Back and traps
Pull-ups – 3x8
Single arm dumbbell rows – 3x10
Bent over row – 3x8
Deadlifts – 3x8
Barbell shrugs – 3x10

Sunday - Day 4 – Shoulders and abs - (I have limited ROM in my shoulders.)
Seated dumbbell press – 3x8
Standing military press – 3x10
Clean & press– 3x8
Weighted V-sits – 3x12
Hanging leg raises - 3x10
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    OoOGazOoO
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    RE: Hypertrophy 2008/05/11 10:45:28 (permalink)
    I like it.

    Very good routine.
    #2
    AceRimmer
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    RE: Hypertrophy 2008/05/11 11:47:35 (permalink)
    Theres a few things you could change like the exercise order. As gernal rule always start with the most complex and CNS taxing first. For example on your shoulder day the clean and press should come first plus on your legs day the calf raise's should come towards the end.

    I don't see the reason for the one set of twenty squat?? Why not just do 3 x 10\12 squat and lose the leg press if not your in danger of CNS burnout and over training as these as big taxing movments.

    Personal prefence i would lose most of the chest work and abs. Abs have very little potential for growth and if you want to see them you need to diet down not spend 30 mins crunching your ass off.

    #3
    shibadybob
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    RE: Hypertrophy 2008/05/11 15:48:23 (permalink)
    yeah looks interesting, how do you do the 1x20 squat? heavy with rest pauses?
    #4
    joelondon
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    RE: Hypertrophy 2008/05/11 19:30:09 (permalink)
    How about:

    Monday - Day 1 – Legs and abs
    Squats - 3x12
    SLDL - 3x12
    Calf raises - 3x20
    Weighted Crunches - 3x20
    Hanging leg raises - 3x10

    Wednesday - Day 2 – Chest and arms
    Flat barbell bench press – 3x8
    Incline dumbbell bench press – 3x10
    Dips – 3x8
    Dumbell preacher curls – 3x12
    Concentration curls – 3x12

    Friday - Day 3 – Back and traps
    Deadlifts – 3x8
    Bent over row – 3x8
    Pull-ups – 3x8
    Single arm dumbbell rows – 3x10
    Barbell shrugs – 3x10

    Sunday - Day 4 – Shoulders and abs - (I have limited ROM in my shoulders.)
    Clean & press– 3x8
    Seated dumbbell press – 3x8
    Standing military press – 3x10
    Weighted crunches – 3x12
    Hanging leg raises - 3x10
    post edited by joelondon - 2008/05/12 07:41:43
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    danchubbz
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    RE: Hypertrophy 2008/05/11 21:50:10 (permalink)
    Looks pretty good IMO, only u can say 4 sure as your doing it!

    One point if your doing clean and press I wouldn't bother doing DB and BB shoulder press as well, bit overkill if your pushing yourself, pick one each session and swap em around week by week perhaps
    #6
    joelondon
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    RE: Hypertrophy 2008/05/11 22:49:13 (permalink)
    thanks mate - so keep clean and press as the only shoulder exercise or substitue those two for something else??
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    danchubbz
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    RE: Hypertrophy 2008/05/12 20:50:29 (permalink)

    ORIGINAL: joelondon

    thanks mate - so keep clean and press as the only shoulder exercise or substitue those two for something else??


    depends on how hard u push yourself on the clean and press, u could still do one of the other exercises IMO.
    #8
    MuscleQuest
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    RE: Hypertrophy 2008/05/12 21:34:40 (permalink)
    Personally I'd do pullups first and then deadlifts because its the exercise that people have the most problems making progress on. I recommend behind the back BB shrugs instead of normal ones, try and see which you like more
    #9
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