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 an extra 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 3-5 minute between supersets

Vertical Superset (10 Minutes)

60 Pull-ups

Every time you fail complete 5 Deficit Push-Ups

Horizontal Superset (10 Minutes)

100 Bench Press @ 60-65% of 1RM

Every time you fail complete 5 Barbell Rows @ 50% of bench press weight

Superset Shoulders (10 Minutes)

100 Barbell Shoulder Press @ 60-65% of 1RM

Every time you fail complete 5 Bent Over DB Lateral Raise @ 20-25% of Shoulder Press weight

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

Weights are guidelines, adjust as needed.

If anything takes more than 10 sets the weight is too heavy, if it complete in 5 sets the weight is too light.

First Set Rep Range:

Pull-ups: 10-14

Bench Press: 13-18

Shoulder Press: 13-18

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