Workout Synopsis:

This is a muscle hypertrophy workout, that will stimulate both muscle fibers and energy reserves. This balance will help you increase strength but also focus on muscle growth. The work load on this workout is HIGH, might be difficult to complete if you are not used to this level of volume.

Strength - Strength training is usually done at higher percentages compared to your 1RM. You will be want to around 80% of your 1 rep maximum lift. Ex. If your max lifting weight is 200 lbs. the intended weight is around 160 lbs.

Volume - After strength, the workout will move into volume based exercises. These are designed to deplete energy storages in the muscle, this is grow muscle size through sarcoplasmic hypertrophy. In order to correctly stimulate this hypertrophy sets should last about 30-40 seconds of work per set, with minimal pauses at the top or the bottom. Choose a weight to achieve this timed stimulation.

REST - Rest is important between sets, but you are not resting long enough to fully recover. The goal is to expend energy and push your muscles not to maximize the amount of weight every set.

Warm-Up (5 Minutes)

You may choose your own warm up, but here is a good to prepare your back and loosen your shoulders.

3 sets

10 Cal Row

15 Band Pull Aparts

Workout

Strength (14-15 Minutes)

*Focus on keeping these sets to 20 seconds minimum every set

Exercise 1: Strict Pull-Ups- 5 Sets of 5 Reps @ 85% of 1RM - 2-2:230 Minutes of REST in between
Control on the way up and down, add weight or use an assisted pull-up machine if needed‍

Volume (30-35 Minutes)

*Focus on keep these sets between 30 and 40 seconds every set

Exercise 2: Barbell Row - 4 sets of 10 reps @ 70% of 1RM - 1-1:30 Minutes of REST in between

Exercise 3: Neutral Grip Lat-Pulldown  - 4 sets of 10 @ 70% of 1RM - 1-1:30 Minutes of REST in between

Exercise 4: Machine Prone Row - 4 sets of 15 reps @ 60% of 1RM - 1-1:30 Minutes of REST in between

Exercise 5: Reverse Flies - 3 set of 15 reps - 1-1:30 Minutes of REST in between

Cool Down (5 Minutes)

Stretch out your Back and Shoulders. Stretching after exercise reduces lactic acid in the muscle and will improve recovery time.

Additional Tips

It is recommended to record your weights and progress in order to track the load you are putting on your body.

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