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8 Week Mass Building Hypertrophy Workout - Day 4: Arms and Abs

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This 4-day program will help intermediate and advanced trainees gain size and strength. Rest-pause set, drop sets, and negatives will kick your muscle gains into high gear!
WORKOUT SUMMARY
- Main Goal: Build Muscle
- Workout Type: Split
- Training Level: Intermediate
- Program Duration: 8 weeks
- Days Per Week: 4
- Equipment Required: Barbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender: Male
WORKOUT ROUTINE SCHEDULE
This is a four-day routine. You will perform each workout once a week. The optimal way to do this would be by following this split:
Day 1 – Chest and Side Delts
Day 2 – Upper Back and Rear Delts
Day 3 – Off
Day 4 – Arms and Abs
Day 5 – Legs
Day 6 & 7 – Off
Day 4: Arms and Abs
Close Grip Bench Press: 3 Sets x 12, 10, 12 reps
Weighted Dip: 3 Sets x 12, 10, 12 reps
Rope Tricep Extension: 3 Sets x 12, 12, 12 reps
Lying Leg Raise: 3 Sets x 12, 12, 12 reps
Cable Crunch: 3 Sets x 12, 12, 12 reps
Barbell Curl: 3 Sets x 12, 12, 12 reps
Hammer Curl: 3 Sets x 12, 10, 12 reps
Cable Curl: 3 Sets x 12, 10, 12 reps
Thank you for your help!
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WORKOUT SUMMARY
- Main Goal: Build Muscle
- Workout Type: Split
- Training Level: Intermediate
- Program Duration: 8 weeks
- Days Per Week: 4
- Equipment Required: Barbell, Bodyweight, Cables, Dumbbells, Machines
- Target Gender: Male
WORKOUT ROUTINE SCHEDULE
This is a four-day routine. You will perform each workout once a week. The optimal way to do this would be by following this split:
Day 1 – Chest and Side Delts
Day 2 – Upper Back and Rear Delts
Day 3 – Off
Day 4 – Arms and Abs
Day 5 – Legs
Day 6 & 7 – Off
Day 4: Arms and Abs
Close Grip Bench Press: 3 Sets x 12, 10, 12 reps
Weighted Dip: 3 Sets x 12, 10, 12 reps
Rope Tricep Extension: 3 Sets x 12, 12, 12 reps
Lying Leg Raise: 3 Sets x 12, 12, 12 reps
Cable Crunch: 3 Sets x 12, 12, 12 reps
Barbell Curl: 3 Sets x 12, 12, 12 reps
Hammer Curl: 3 Sets x 12, 10, 12 reps
Cable Curl: 3 Sets x 12, 10, 12 reps
Thank you for your help!
#workout #workoutroutine #exercise #gym #homeworkout #gymworkout #hypertrophy #musclebuilding #armworkout #armexercise #armday #abs #absworkout #absexercise #absworkoutformen #absworkoutroutine #absworkouts #tricepday #tricepexercises #tricepworkouts #biceps #bicepsworkout #bicepsday #bicepsexercise #bicepsworkoutatgym #bicepsworkouts #bicepsworkoutexercise