Thread: Dual Factor Hypertrophy Training [A complete breakdown]
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Old 01-05-2004, 12:30 AM
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Phreezer Phreezer is offline
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Hey, I'm sorry... I forgot all about this post...I'll post workout b right now..


Decline Dumbell Press 3x8 (-) 3x8(-) 3x8(-) 3x8(-) 3x8(-) 2x8 2x15 3x8(-)

Flat Flys ------------ 2x8 2x8 2x8 2x8 2x8 1x8 1x15 2x8

Push Press ----------3x3-5 3x3-5 3x3-5 3x3-5 max 3x3 2x12 3x3-5

pullups (widegrip) 3xfail 3xfail 3xfail 3xfail 3xfail 2xfail 3xfail 3xfail

Low Cable Rows 2x8 2x8 2x8 2x8 2x8 (off) 2x15 2x8

Lat Raises (rear side) SUPERSET x10 x10 x10 x10 x10 (off) 1x15 x10

Rotator work 2x10 2x10 2x10 2x10 2x10 (off) 1x15 2x10

Skull Crushers 2x8 2x8 2x8 2x8 2x8 2x8 2x15 2x8

Barbell Curls 3x5 3x5 3x5 3x5 3x5 3x5 2x15 3x5

Pushdowns 2x10 2x10 2x10 2x10 2x10 (off) 2x15 2x10

Hammer Curls 2x8 2x8 2x8 2x8 2x8 (off) 1x15 2x8

Forearms 1x45 1x45 1x45 1x45 1x45 (off) 1x45 1x45


Okay that's it...
Last edited by Phreezer; 01-13-2004 at 11:23 PM.
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