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The Hypertrophy Training Plan to Get (and Stay) Bigger Than Ever

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Routine

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Monday: Chest/Biceps/Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 9

Barbell Bench Press

Equipment
Barbell, Bench
Sets
2
Reps
3
Rest
--
TEMPO: 2-0-X
Exercise 2 of 9

Incline Bench Press

Equipment
Barbell
Sets
3
Reps
4-6
Rest
--
TEMPO: 6-1-X
Exercise 3 of 9

Incline Dumbbell Flye

Equipment
Dumbbells
Sets
3
Reps
7-9
Rest
--
TEMPO: 3-4-X
Exercise 5 of 9

Cable Crossover

Equipment
Cable Machine
Sets
2
Reps
26-30
Rest
--
TEMPO: 2-0-1
Exercise 6 of 9

Barbell Curl

Equipment
Barbell
Sets
3
Reps
4-6
Rest
--
TEMPO: 6-1-X
Exercise 9 of 9

Cable Crunch

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
3
Reps
16-20
Rest
--
TEMPO: 2-0-1
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