 "Hypertrophy
Workout"
So you want to put on a little
size, huh? No problem. Do the following program 3 days/week
on a Monday-Wednesday-Friday basis. Rotate the workouts so that
on Week 1 you'll be doing "Day 1" on Monday
and Friday and "Day 2" on Wednesday. On Week
2, you'll switch, doing "Day 2" on Monday
and Friday, and "Day 1" on Wednesday.
Keep your rest times somewhat moderate and be sure to put consume
enough calories to put yourself into a caloric surplus.
Day 1:
-Barbell Clean and Press: 10 sets x 2 reps*
-Curl Grip Chins: 10 x 5*
-Medium
Gip Bench Press: 8 x 1
-Deadlifts: 15
x 1
*alternate Clean and Press and Chins
every set
Day 2:
-Dumbbell Clean and Press: 12 sets x 1 rep
-Bent Raise/Rows: 6 x 4
-Dips:
8 x 3
-Hammer Curls: 4 x 6
-Squats: 15 x 1
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