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So I’m trying more of a hypertrophy approach to things this time around. Years ago I was all about numbers, but this time I’m doing cardio, trying to eat right, squeezing the muscle, trying to build a better physique…
I wanted to get opinions here. This is the first five day per week program I’ve done in years but I wanted to add variation and try to stay motivated.
Monday: Upper Body
DB Flat Bench- 3X10
Row Variation- 3X10
Incline DB Press- 3X8
Lat Pulldown- 3X10
Flies- 3X10
Straight Arm Pulldown- 3X10
Tuesday- Lower Body
Squat- 3X5
Single leg press- 3X8
Trap bar deadlift- 3X5
Hanging Leg Raise- 3X10
Ball Twists- 3X10
Calf Raises- 3X10
Wednesday- Arms
CGBP- 3X10
EZ Bar Curl- 3X10
Rope Pulldown- 3X10
Incline DB Curl 1 1/2- 3X10
OH Tri Extension- 3X10
Hammer Curl- 3X10
Thursday- HIIT
Friday- Upper Body
BB Flat Press- 3X8
Row Variation- 3X8
DB Seated Press- 3X8
Straight Arm Pulldown- 3X10
Decline DB Press- 3X10
Assisted Pull-ups- 3X10
Saturday- Lower Body
Deadlift- 3X5
Front Squat- 3X5
Step Ups- 3X8
Calf Raise- 3X10
Hanging Leg Raise- 3X10
Ball Twists- 3X10
On the Upper Day PMs, I do HIIT in the evenings. Thoughts?
I wanted to get opinions here. This is the first five day per week program I’ve done in years but I wanted to add variation and try to stay motivated.
Monday: Upper Body
DB Flat Bench- 3X10
Row Variation- 3X10
Incline DB Press- 3X8
Lat Pulldown- 3X10
Flies- 3X10
Straight Arm Pulldown- 3X10
Tuesday- Lower Body
Squat- 3X5
Single leg press- 3X8
Trap bar deadlift- 3X5
Hanging Leg Raise- 3X10
Ball Twists- 3X10
Calf Raises- 3X10
Wednesday- Arms
CGBP- 3X10
EZ Bar Curl- 3X10
Rope Pulldown- 3X10
Incline DB Curl 1 1/2- 3X10
OH Tri Extension- 3X10
Hammer Curl- 3X10
Thursday- HIIT
Friday- Upper Body
BB Flat Press- 3X8
Row Variation- 3X8
DB Seated Press- 3X8
Straight Arm Pulldown- 3X10
Decline DB Press- 3X10
Assisted Pull-ups- 3X10
Saturday- Lower Body
Deadlift- 3X5
Front Squat- 3X5
Step Ups- 3X8
Calf Raise- 3X10
Hanging Leg Raise- 3X10
Ball Twists- 3X10
On the Upper Day PMs, I do HIIT in the evenings. Thoughts?