ULTIMATE HYPERTROPHY PROGRAMS (Novice to Advanced) скачать в хорошем качестве

ULTIMATE HYPERTROPHY PROGRAMS (Novice to Advanced)

If you want to support my work: https://ko-fi.com/naturalhypertrophy Novice program: https://www.boostcamp.app/natural-hyp... Bridge program: https://www.boostcamp.app/natural-hyp... 00:00 Introducing the programs 6:00 Novice 11:50 Beginner 14:50 Bridge 20:15 Intermediate 27:45 Advanced 35:30 Conclusion Ultimate Hypertrophy Program: THE BEGINNER, NOVICE & BRIDGE PROGRAMS ARE IN THE PINNED COMMENT. Intermediate: Monday Upper: Dips 3-4x6-8 OR Bench 3-4x6-8 + DB rows 3-4x8-12 OR Incline rows 3-4x10-15 Barbell OHP 3-4x6-12 OR DB OHP 3-4x8-12 + EZ bar curls 3-4x6-10 OR DB curls 3-4x6-12 Rope triceps extension 3-4x10-15 OR Katana extension 3-4x10-12 + Cable lateral raises 3-4x10-15 OR Powel raises 3-4x8-12 + Sit-ups 3-4x8-12 OR Cannonball crunches 3-4x10-15 Tuesday Lower: Barbell Squats 3-4x4-8 OR Hack Squats 3-4x6-10 + Seated calf raises 3-4x15-20 Power shrugs OR Clean pulls + Leg curls 3-4x12-15 OR Hyperextensions 3-4x8-12 Split squats 3-4x8-12 OR Leg extensions 3-4x10-15 + Neck curls OR Neck extensions 3-4x15-20 Wednesday Arms: Close grip bench 3-4x6-10 OR Ring push-ups 3-4x8-12 + DB pullovers OR Machine pullovers 4x8-12 JM press 3-4x6-12 OR Skull-crushers 3-4x10-12 + EZ bar preacher curls 3-4x6-12 + OR Spider curls 3-4x10-15 Hammer curls 3-4x6-12 OR Reverse curls 3-4x6-12 + Upright rows 3x12-15 OR Face-pulls 3x10-15 + Windshield wipers 3-4x8-12 + Russian twists 3-4x10-15 Friday Upper: Incline press 3x6-10 OR AD press 3x8-12 + Krock rows 3x10-12 OR Meadows rows 3x12-15 Chin-ups OR Neutral-ups 3x4-8 + Triceps pushdowns OR Cross body triceps extensions 3x10-15 DB fly press 3x8-12 OR Cable flies 3x12-15 + Preacher hammer curls OR Bayesian curls 3x8-12 Saturday Lower: RDL 3x6-12 OR Good morning 3x6-10 + Standing calf raises 3x12-15 Farmers carries 3x30m OR Suitcase deadlifts 3x8-10 + Neck curls OR Neck extensions 3-4x15-20 Leg press 3x8-12 OR Smith machine squats 3x8-10 + Cable crunches OR Dragon Flags 3x6-12 Advanced: Monday Upper: Dips 3-4x6-8 OR Bench 3-4x6-8 + DB rows 3-4x8-12 OR Incline rows 3-4x10-15 + EZ bar curls 3-4x6-10 OR DB curls 3-4x6-12 Barbell OHP 3-4x6-12 OR DB OHP 3-4x8-12 + Fat grip neutral ups 3-4x4-8 OR Neutral grip lat pulldowns 3-4x8-12 + Decline sit-ups 3-4x8-12 OR Abs rollout 3-4x10-15 Incline cable flies 3-4x8-12 OR Converging chest press 3-4x6-10 + Rope triceps extension 3-4x10-15 OR Katana extension 3-4x10-12 + Seated lateral raises 3-4x10-15 OR Powel raises 3-4x8-12 Tuesday Lower: Barbell Squats 3-4x4-8 OR Hack Squats 3-4x6-10 + Seated calf raises 3-4x12-15 Power shrugs OR Clean pulls + Leg curls 3-4x12-15 OR Hyperextensions 3-4x8-12 Split squats 3-4x8-12 OR Leg extensions 3-4x10-15 + Neck curls OR Neck extensions 3-4x15-20 + Close stance DB seated calf raises 3-4xAMRAP Wednesday Upper: Close grip bench 3-4x6-10 OR Ring push-ups 3-4x8-12 + DB pullovers OR Machine pullovers 4x8-12 + EZ bar preacher curls 3-4x6-12 + OR Spider curls 3-4x10-15 Fat-grip chin-ups 3-4x4-8 OR Supinated grip lats machine 3-4x8-12 + Hanging knee raises 3-4x10-15 OR Reverse crunches 3-4x8-12 + Cable lateral raises 3-4x10-15 OR Incline Y raises 3-4x8-12 JM press 3-4x6-12 OR Lying triceps extensions 3-4x10-12 + Hammer curls 3-4x6-12 OR Reverse curls 3-4x6-12 + Upright rows OR Face-pulls 3-4x10-15 Thursday Lower: RDL 3-4x6-12 OR Good morning 3-4x6-10 + Standing calf raises 3-4x8-12 Leg press 3-4x8-12 OR Heel elevated pause squats 3-4x8-10 + Serratus push-ups OR Serratus punch 3-4x15-20 Reverse lunges 3-4x10-12 OR GHR 3-4x10-15 + Neck curls OR Neck extensions 3-4x15-20 + Toes-out standing calf raises 3-4xAMRAP Friday Upper: Incline press 3-4x6-10 OR AD press 3-4x8-12 + Krock rows 3-4x8-12 OR Meadows rows 3-4x12-15 + Preacher hammer curls 3-4x8-12 OR Pronation twists 3-4x10-15 Chin-ups OR Neutral-ups 3-4x4-8 + Triceps dips 3-4x6-10 OR Cable skull-crushers 3-4x10-15 + Cable crunches 3-4x8-12 OR Dragon Flags 3-4x6-10 DB fly press 3-4x8-12 OR Cable flies 3x12-15 + Bayesian curls 3-4x12-15 OR Pelican curls 3-4x6-10 + Rear delt swings 3-4x10-15 OR Upright rows 3-4x12-15 Saturday Lower: Smith machine squats 3-4x10-15 OR Pendulum hack squats 3-4x6-12 + Seated calf raises 3-4x8-12 Farmers carries 3-4x30m OR Suitcase deadlifts 3-4x8-12 + Incline rows 3-4x8-12 OR Kelso shrugs 3-4x10-15 + Neck curls OR Neck extensions 3-4x15-20 Snatch grip hyperextensions 3-4x8-12 OR Single leg RDLs 3-4x10-15 + Close stance DB seated calf raises 3-4xAMRAP