Hey guys!

I tried the beginners hypertrophy program with a few tweaks and actually saw progress i 8 weeks that was reminiscent of my newbe days!

 

Based on the same type of split, I tried putting together a routine which focuses more on some areas that I want to focus more upon.

 

 

Focus areas: 1. Overall chest development with more emphasis on the upper pecs

2. Outer head of the tricep

3. Increasing the "width" of the shoulder

4. Athletic legs. Not quadzillas but more of aethetcs and explosiveness.

5. Increase Core strength

 

PUSH

1. Modified Gironda Dips - 3 sets of 8-10

2. Flat bench Press - 3 sets of 6-8

3. Dumbbell Incline Press - 3 sets of 6-8

4. Low-to-high Cable Crossovers* - 2 sets of 12 (*Thought about using incline cable flys but this just appealed more)

5. Arnold Press - 3 set of 8-10

6. Dumbbell Lateral Raise - 3 sets of 10-12 (Since I really want to focus on the width of my shoulders)

7. V-Bar Tricep pushdown - 3 sets of 10-12 reps

8. Cable Tricep kickback - 3 sets of 8-10 (Again, focused completely on the outer head of the tricep)

 

PULL

1. Wide grip pull ups - 3 sets AMRAP

2. One arm dumbbell rowing/ Barbell Rowing** - 3 sets of 8-10 reps (**Which is a better option to focus on the width of the back?)

3. Monkey Pulls - 3 sets of 10-12 reps (Only because my gym doesn't have a Wide grip lat pulldown machine)

4. Straight arm Dumbbell Pullover - 3 sets of 8-12 reps

5. Reverse dumbbell flys - 3 sets of 10-12 reps

6. Hyper extensions - 3 sets of 10-12 reps

7. Incline Dumbbell curls - 3 sets of 10-12 reps

8. Alternate dumbbell curls - 3 sets of 10-12 (Would Hammer curls be a better choice since it hits both the forearm as well as the thickness of the bicep?)

 

Legs

1. Barbell Squat - 3 sets of 8-10 reps

2. Romanian Deadlift - 3 sets of 8-10 reps

3. Leg press -2 sets of 15 reps with heavy weight

4. Calf raises - 4 sets of 20 reps

5. Unilateral Leg curls - 3 sets of 10-12

6. Unilateral Leg Extensions - 3 sets of 10-12

 

Core (30-45 secs rest)

1. Hanging leg raises - 3 sets of 10

2. Decline Situps - 3 sets AMRAP

3. Lying windshield wipers - 3 sets AMRAP

4. Medicine Ball pass jacknife situps - 3 sets of 10

5. Landmine twists - 3 sets AMRAP

 

CARDIO

15 minutes of HIIT.

 

I haven't included any variation of the Deadlift and any workout for the traps because my traps take over every middle delt movement I do as well as the involvement in the deadlifts. A better mind to muscle connection with my traps has resulted in them being more developed than the shoulders and taking away the wide look of the shoulders.

 

Looking forward to your inputs!

 

Achyut

Achyut,

 

This looks very good, well thought out, and well put together. I would suggest adding in some front squats and cycle them in-place of leg press or back squats - so some workout days do leg press or back squats and some workout days do front squats. These really focus more on the quads than the quads and glutes like leg press and back squats.

 

I still would try to work in deadlifts on one of the pull days. As for traps, remember it is a very large muscle with 3 areas - top, midddle, and bottom. Shrugs and shoulder work hit mainly the top portion. Rows, deadlifts, and pull-ups work the whole muscle. You want it evenly developed to flow nicely into your shoulders and neck when looking from the back.

 

You have some great exercises to focus on the areas you are targeting. For biceps, do a wide grip curl variant (BB or DB), and a close grip or hammer curl variant so you get both heads of the bicep as well as the forearms. Deadlifts, pull-ups, and rowing will also help biceps and forearms.

 

John

Achyut,

 

This looks very good, well thought out, and well put together. I would suggest adding in some front squats and cycle them in-place of leg press or back squats - so some workout days do leg press or back squats and some workout days do front squats. These really focus more on the quads than the quads and glutes like leg press and back squats.

 

I still would try to work in deadlifts on one of the pull days. As for traps, remember it is a very large muscle with 3 areas - top, midddle, and bottom. Shrugs and shoulder work hit mainly the top portion. Rows, deadlifts, and pull-ups work the whole muscle. You want it evenly developed to flow nicely into your shoulders and neck when looking from the back.

 

You have some great exercises to focus on the areas you are targeting. For biceps, do a wide grip curl variant (BB or DB), and a close grip or hammer curl variant so you get both heads of the bicep as well as the forearms. Deadlifts, pull-ups, and rowing will also help biceps and forearms.

 

John