Workout Synopsis:

This is a muscle hypertrophy workout, that will stimulate both muscle fibers and energy reserves. This is a total body workout that focuses on the major pushing muscles.

Hypertrophy Volume - This workout is focused on exercise volume. 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.

Hypertrophy Growth Sets per Week - In order to build muscle it would be recommended to execute 10-20 working sets of each muscle group per week. Experienced athletes should execute 15-20 sets per week to build, while newer athletes could build muscle with 10 sets per week.

Warm-Up (5 Minutes)

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

3 sets

10 Body Weight Squats

10 Push Ups

10 Band Pull Aparts

Workout

*all exercises these should be executed within 1-2 reps of failure

Legs

Exercise 1: Back Squat - 5 Sets of 10 Reps - 1-1:30 Minutes of REST in between

Exercise 2: DB Lunges - 5 Sets of 10 Reps (each side) - 1-1:30 Minutes of REST in between

Chest, Shoulders, and Arms

Exercise 3: Bench Press (DB or Barbell) - 4 sets of 10 reps - 1-1:30 Minutes of REST in between

Exercise 4: Shoulder Press (DB or Barbell) - 4 sets of 10 reps - 1-1:30 Minutes of REST in between

Exercise 5: Dips (Assisted, Body Weight, or Weighted) - 4 sets of 10 reps - 1-1:30 Minutes of REST in between

Exercise 6: Tricep Extension - 4 set of 12 reps - 1-1:30 Minutes of REST in between

Cool Down (5 Minutes)

Stretch and Roll out your Legs, Chest, 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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