Workout Synopsis:

This is a muscle hypertrophy workout, that will stimulate both muscle fibers and energy reserves. This is rest when needed rather than set rest periods, this is to promote muscle failure and to pump more blood into the muscle. This is a upper body workout, hitting your chest, back, shoulders, and arms that will get your heart rate high for a high-calorie burn!

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 minimal in this, take short breaks as needed to complete the work. There is larger rest periods between exercises.

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 your back and activate your muscles.

3 sets

10 Push Ups

10 Ring Rows / TRX Rows

5 Burpees

Workout

*Rest 2-5 minute between supersets

Superset Declining (10 Minutes)

2 Sets of:

12-10-8 Reps

Exercise 1: Bench Press (Barbell) - Body Weight

Exercise 2: Single Arm Dumbbell Row - 40% of Body Weight

REST 2:00 between Sets

Superset Volume (10 Minutes)

8 Sets of:

Exercise 1: 8 Pull-Ups

Exercise 2: 12 Dips

*Rest as needed

Superset Arms (10 Minutes)

4 sets of:

2 Rounds of:

Exercise 1: 10 Skull Crushers

Exercise 2: 10 DB Hammer Curls

REST 1:00 between Sets

Cool Down (5 Minutes)

Stretch and Roll out your Chest, Back, Shoulder, and Arms. 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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