Hypertrophy II - Workout A

Exercise

Sets

Reps

Tempo

Rest

Set 1

Set 2

Super set with full rest

Barbell reverse-grip bent-over row (p. 159)
1, 5

321

90

2, 6

25

201

30

3, 7

12

301

60

4, 8

311

90

Barbell Bench Press (p. 136)

1, 5

321

90

2, 6

25

201

30

3, 7

12

301

60

4, 8

311

90

Super set with full rest

Wide Grip Cable Seated Row (p. 156)
1, 5

321

90

2, 6

25

201

30

3, 7

12

301

60

4, 8

311

90

Dumbbell Incline Bench Press (palms facing each other) (p. 139)
1, 5

321

90

2, 6

25

201

30

3, 7

12

301

60

4, 8

311

90

1, 5

321

90

2, 6

25

201

30

3, 7

12

301

60

4, 8

311

90

Crunch

12

321

60

Dip (p. 144)

Set 3

Set 4

Set 5

Set 6

Hypertrophy II - Workout B
Exercise

Sets

Reps

Tempo

Rest

Super set with full rest

Squat (p. 96) added - not part of H-II B
1, 5

311

90

2, 6

321

90

3, 7

25

201

30

4, 8

12

301

60

Snatch-grip Dead Lift (p. 108)

1, 5

311

90

2, 6

321

90

3, 7

25

201

30

4, 8

12

301

60

Super set with full rest

Dynamic lunge (p. 124) each leg
1, 5

311

90

2, 6

321

90

3, 7

25

201

30

4, 8

12

301

60

Step-up (p. 126) each leg

1, 5

311

90

2, 6

321

90

3, 7

25

201

30

4, 8

12

301

60

Incline Reverse Crunch (p. 172)

All

12

321

60

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Hypertrophy II - Workout C
Exercise

Sets

Reps

Tempo

Rest

Super set with full rest

Close Grip Chin-up (p. 154)
1, 5

12

301

60

2, 6

311

90

3, 7

321

90

4, 8

25

201

30

Barbell Shoulder Press (p. 139)

1, 5

12

301

60

2, 6

311

90

3, 7

321

90

4, 8

25

201

30

Super set with full rest

Wide Grip Lat Pull Down (p. 152)
1, 5

12

301

60

2, 6

311

90

3, 7

321

90

4, 8

25

201

30

Dumbbell Chek Press (p. 143)

1, 5

12

301

60

2, 6

311

90

3, 7

321

90

4, 8

25

201

30

Super set with full rest

Towel Biceps Curl (p. 160)
1, 6

12

301

60

2, 6

311

90

3, 7

321

90

4, 8

25

201

30

R Twist

12

321

60

UB (p 174 )

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6