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  1. #1
    Member Dapadeep1's Avatar
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    Strenght and hypertrophy program

    Monday

    Upper strenght

    Pendlay row 5 3 1 80% 85% 90%
    Weighted pull up 2x6-10
    Chin ups 2x6-10
    Bench press 5 3 1 80% 85% 90%
    Weighted dips 2x6-10
    Seated dumbbell press 3x6-10
    Cambered bar curls 3x6-10
    Skull crushers 3x6-10

    Lowet strenght
    Squats 5 3 1
    Hack squats 2x6-10
    Leg extensions 2x6-10
    Stiff legged dl 3x5-8
    Lying leg curls 2x6-10
    Standing calf raise 3x4-6
    Calf press 3x4-6
    Seated calf raise 4x20

    Hypertrophy Back n shoulders

    Pendlay row 6x3 speed work with 70% of 3-5rm
    Chin ups 3x8-12
    Seated cable row 3x8-12
    Dumbbell row 2x12-15
    Close grip pulldowns 2x15-20
    Seated dumbbell press 3x8-12
    Upright row 2x12-15
    Side lateral raises 3x12-20

    Legs hypertrophy
    Squats 6x3 speed work with 70% of 3-5
    Hack squat 3x8-12
    Leg press 2x12-15
    Leg extensions 3x15-20
    Romanian dl 3x8-12
    Lying leg curls 2x12-15
    Seated leg curls 2x15-20
    Donkey calf raises 4x10-15
    Seated calf raise 4x15-20

    Chest and arms hypertrophy

    Bench press 6x3 speed work with 70% of 3-5rm
    Guillotine press 3x8-12
    Hammer strenght cheat press 3x12-15
    Cable fly 2x15-20
    Cambered bar preacher curls 3x8-12
    Dumbbell concentration curls 2x12-15
    Spider curls 2x15-20
    Seated tricep extensiom with cambered bar 3x8-12
    Cable pressdown with rope 2x12-15
    Cable kickbacks 2x15-20

    What can i tweak in this program?

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  3. #2
    Elite dk8594's Avatar
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    Looks like you started to break this out by days of the week and then stopped, but it would be helpful to see how you have this broken out over the week.

    Unless of course, this really is just Monday. In that case, I'd hate to see Tuesday.

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  5. #3
    Member Dapadeep1's Avatar
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    Quote Originally Posted by dk8594 View Post
    Looks like you started to break this out by days of the week and then stopped, but it would be helpful to see how you have this broken out over the week.

    Unless of course, this really is just Monday. In that case, I'd hate to see Tuesday.
    1- Upper strenght
    2-off
    3- lower strenght
    4-off
    5- hypertrophy
    6- hypertrophy
    7- hypertrophy

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  7. #4
    Fierce Fighter jennerrator's Avatar
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    Omg...it’s like having a job!!!!
    DO FUUCKING WORK! STRENGTH FIRST BOSTON!

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    dk8594 (08-24-2018)

  9. #5
    Elite dk8594's Avatar
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    It's hard to offer any "tweaks" such as do 4 sets instead of 3 or do this exercise instead of that one since those are individualized variables. You'll have to experiment and find them out on your own.

    However, I will say that if this program was designed for me I'd be concerned about the four straight days of training without rest (day 5 to day 1) and I'd be concerned about doing a arms and chest hypertrophy (day 7) and upper strength training (day 1) on consecutive days.

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    Super Moderator gymrat827's Avatar
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    Quote Originally Posted by dk8594 View Post
    It's hard to offer any "tweaks" such as do 4 sets instead of 3 or do this exercise instead of that one since those are individualized variables. You'll have to experiment and find them out on your own.

    However, I will say that if this program was designed for me I'd be concerned about the four straight days of training without rest (day 5 to day 1) and I'd be concerned about doing a arms and chest hypertrophy (day 7) and upper strength training (day 1) on consecutive days.
    without just repeating you......I think you will need more rest days.

    Mainly to ensure you will be able to give it your all next workout. Or run a solid dose of sero's for recovery, one way or another, your going to need help in that dept.



    GL

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