Fullbody (Heavy, Light, Medium)

Hyperthrophie for older guys ... This is my interpretation of a Fullbody Heavy, Light, Medium ... The idea is, to spreat the volume over 3 days and to concentrate the art of stimulus on 1 day ... So the strenght trigger is on the heavy day, and so on. 
I use mostly machines, because there're more joint friendly.
The reps are goals ... So, if you can do 8 reps on the last set, then increase the weight. 
The waves will last 3 weeks ... Then try to add another exercise for back and legs on the heavy or medium day ...

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Week 3

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Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Chest Press (Machine)

Single Arm Iso Row

Leg Press (45 Degrees)

Hyperextension

Seated Military Press (Barbell)

Preacher Curl (Barbell)

Seated Dip (Machine)

Pec Deck (Machine)

Lat Pulldown

Leg Extension

Lying Leg Curl

Incline Chest Press (Machine)

Seated Row (Cable)

Leg Press

Lateral Raise (Cable)

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