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

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Routine

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Friday: Front and Lateral Delts/Triceps/Calves

Exercise
Equipment
Sets
Reps
Rest
Equipment
Barbell, Bench
Sets
2
Reps
3
Rest
--
TEMPO: 2-0-X
Equipment
Bench, Dumbbells
Sets
2
Reps
4-6
Rest
--
TEMPO: 5-1-X
Exercise 3 of 9

Single-arm Behind-the-back Cable Lateral Raise

Equipment
Sets
3
Reps
7-9
Rest
--
TEMPO: 2-4-1
Exercise 4 of 9

Seated Lateral Raise

Equipment
Bench, Dumbbells
Sets
3
Reps
7-9
Rest
--
TEMPO: 1-0-1
Exercise 5 of 9

Close-Grip Bench Press

Equipment
Bench
Sets
2
Reps
3
Rest
--
TEMPO: 2-0-X
Exercise 6 of 9

Lying Triceps Extension

Equipment
Dumbbells
Sets
2
Reps
4-6
Rest
--
TEMPO: 5-0-1
Exercise 7 of 9

Overhead Dumbbell Extension

Equipment
Sets
2
Reps
21-25
Rest
--
TEMPO: 1-0-1
Exercise 8 of 9

Rope Pushdown

Equipment
Cable Machine
Sets
2
Reps
31-35
Rest
--
TEMPO: 1-0-1
Exercise 9 of 9

Seated Calf Raise

Equipment
Bench
Sets
3
Reps
13-15
Rest
--
TEMPO: 2-1-1
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