Nothing in your cart

Uh oh! Your cart is empty 😢

One of these products might be what you're after...

No recent items

Full Body Hypertrophy Program

Posted by Anna Davey in Workouts

Estimated reading time: 1mins

Bulk Ambassador Anna Davey shares her full body hypertrophy program at Bulk Nutrients blogs

Warm-up: 10 Minutes

A cardio machine of choice (2 minutes).
Dynamic warm-up (3 minutes) 30 seconds per exercise.
Forward leg swings, Lateral leg swings, Hip circles, Diagonal hand cross overs, Arms circles.
Exercise rehearsal 5 minutes.

Note: Exercise rehearsal means before you do the working set perform the requisite reps with a lighter weight followed by a short rest. Pick weights that are about 67-85% of your 1RM for Hypertrophy.

Exercise 1: Modified Deadlift

Drive hips forward as you push feet into the floor,
Feet under the bar with hands just outside shoulder width,
Feet at shoulder width pointing slightly out.

Warm Up Reps:6
Reps Per Set:12 | 12 | 12
Rest (Seconds):60
Tempo (Seconds):3 | 0 | 1 | 0

Exercise 2: BB Squats

Feet placed hip-width or slightly wider apart.

Warm Up Reps:6
Reps Per Set:12 | 12 | 12
Rest (Seconds):60
Tempo (Seconds):3 | 0 | 1 | 0

Exercise 3: Bench Press

Set up the bar in line with eyes,
Full range of motion (ROM).

Warm Up Reps:6
Reps Per Set:12 | 12 | 12
Rest (Seconds):60
Tempo (Seconds):3 | 0 | 1 | 0

Exercise 4: Pull up

May be assisted if required,
Chin over the bar,
Retract scapular.

Warm Up Reps:6
Reps Per Set:12 | 12 | 12
Rest (Seconds):60
Tempo (Seconds):3 | 0 | 1 | 0

Exercise 5: Bent Over Row

Grip bar slightly wider than shoulder-width,
Do not jerk the torso upward.

Warm Up Reps:6
Reps Per Set:12 | 12 | 12
Rest (Seconds):60
Tempo (Seconds):3 | 0 | 1 | 0

Exercise 6: Lateral Raises

No swinging,
Elbows slightly bent,
Until arms parallel to the ground.

Warm Up Reps:6
Reps Per Set:10 | 10 | 10
Rest (Seconds):90
Tempo (Seconds):3 | 0 | 1 | 0

Cooldown: 7 minutes

Prone hold front (2 minutes).
Side prone (1 minute on each side).
Static Stretches: Hamstrings, Quads, Shoulders, Triceps, Chest, Glutes, Hip flexors (3 minutes).

group of product images for proteins
group of product images for proteins

Popular Posts from the Bulk Nutrients Blog

Compare all Bulk Nutrients proteins

About Bulk Nutrients

We're an Australian manufacturer and supplier of high quality sports supplements.

Operating since 2008, Bulk Nutrients has become one of the premier Australian brands to supply nutritional products to top level athletes, competitors and those on a journey to a healthier lifestyle.

Follow us on Social Media

Contact Bulk Nutrients

One thing that sets Bulk Nutrients apart is that we love to talk to our customers!

Whether you need product advice, help with the website or need a change made to your order... call us on +61 3 6266 4725.

If you prefer email you can email us day or night at info@bulknutrients.com.au

For online chat, hit the 'Chat' button in the bottom right hand corner of your screen and you'll be connected to one of our lovely customer service team.

Or if you'd like to get in touch through our online contact form, that's cool too!

Information

We acknowledge the Traditional Owners of the land on which our organisation operates,
the Melukerdee People of the South East Nation and pay our respects to Elders past present and emerging.

Bulk Nutrients is proudly
Australian owned and operated.

7 Crabtree Road, Grove, Tasmania, 7109.
ABN: 17 158 981 447

Terms & ConditionsSustainability StrategyPrivacy PolicyPayment Information