Work Hard, Get Big

Hypertrophy focused program, designed to be challenging, for intermediate to advanced lifters.  Will work best for those who are consistent, and dedicated.  110 to 130 seconds rest between sets.  First set is at heaviest weight, deep stretch for all exercises, 2 second controlled eccentric. Drop weight down if needed for follow up sets if needed to hit rep target.

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Week 16

Lat Pulldown

Standing Pullover (Cable)

Face Pull

Seated Row (Cable)

Preacher Curl (EZ Bar)

Bayesian Curl

Back and Biceps

Warm up first. Heaviest set is first set, drop weight if needed to hit target reps on following sets

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

Dip (Weighted)

Lateral Raise (Cable)

Upright Row (Dumbbell)

Katana Extension

Single Arm Pushdown

Chest, Shoulders, and Triceps 

Hack Squat

Romanian Deadlift (Barbell)

Leg Press

Hip Extension

Leg Extension

Leg Curl

Legs

Calf Raise (Leg Press)

Seated Calf Raise

Standing Calf Raise

Abs Crunch (Machine)

Leg Raise (Captain's Chair)

V-Up

Calves and Abs

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