The Hypertrophy Training Plan to Get (and Stay) Bigger Than Ever

Exercise 1 of 9

Seated Barbell Shoulder Press

Equipment

Barbell, Bench

Sets

2

Reps

3

Rest

--

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TEMPO: 2-0-X

Exercise 2 of 9

Seated Dumbbell Shoulder Press

Equipment

Bench, Dumbbells

Sets

2

Reps

4-6

Rest

--

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TEMPO: 5-1-X

Exercise 3 of 9

Single-arm Behind-the-back Cable Lateral Raise

Equipment

Sets

3

Reps

7-9

Rest

--

TEMPO: 2-4-1

Exercise 4 of 9

Seated Lateral Raise

Equipment

Bench, Dumbbells

Sets

3

Reps

7-9

Rest

--

Play How to

TEMPO: 1-0-1

Exercise 5 of 9

Close-Grip Bench Press

Equipment

Bench

Sets

2

Reps

3

Rest

--

TEMPO: 2-0-X

Exercise 6 of 9

Lying Triceps Extension

Equipment

Dumbbells

Sets

2

Reps

4-6

Rest

--

TEMPO: 5-0-1

Exercise 7 of 9

Overhead Dumbbell Extension

Equipment

Sets

2

Reps

21-25

Rest

--

TEMPO: 1-0-1

Exercise 8 of 9

Rope Pushdown

Equipment

Cable Machine

Sets

2

Reps

31-35

Rest

--

TEMPO: 1-0-1

Exercise 9 of 9

Seated Calf Raise

Equipment

Bench

Sets

3

Reps

13-15

Rest

--

Play How to

TEMPO: 2-1-1