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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).

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