Hypertrophy is key to building strength, inside and out (quite literally). While semi-boring and not nearly as complex as some metabolic circuits or HIIT workouts that we all love, incorporating a little bit of some raw strength training is important for your overall health + fitness.
UPPER BODY HYPERTROPHY WORKOUT
So here is your UPPER BODY HYPERTROPHY workout of the week with video instructions. Keep this one around when you want to feel like a total BOSS in the weight room (or my personal favorite, just add these exercises in to any of your circuits or some HIIT between each one)!
SUPERSET 1
12-10-8 Chest Press
12-10-8 Chest Fly
20 Push Ups before moving on to the next superset
SUPERSET 2
12-10-8 Cable Row
12-10-8 Lat pulldown
20 Supermans before moving on to the next superset
SUPERSET 3
12-10-8 Arnold Press
12-10-8 Upright Row
20 L Raises before moving onto the next superset
SUPERSET 4
12-10-8 Bicep Curls
12-10-8 Hammer Curls
20 Running arms (each side) before moving onto the next superset
SUPERSET 5
12-10-8 Tricep Extension
12-10-8 Tricep pulldown
20 Tricep push ups before finishing
DIRECTIONS: Do each superset 1X through with 12 reps, increase weight and repeat with 10 reps, and increase weight again and repeat with 8 reps. Complete the "burnout" exercise before moving onto the next superset.
VIDEOS
Chest Press
Focus on your core to keep your lower back on the bench at all times. Do not be afraid to go HEAVY here!
Chest Fly
Focus on your core to keep your lower back on the bench at all times. Do not be afraid to go HEAVY here but be sure to maintain form with keeping arms nice and wide!
Push Ups
Keep core nice and tight like in a plank position the entire time.
Modification Options:
1. Drop to knees or tabletop
Cable Row
Keep shoulders down and back away from your ears; do not let them creep up and back curl forward.
Lat Pulldown
Keep core tight and do not let anything in your body move except for your arms. Make sure to SQUEEZE your shoulder blades together at the bottom.
Superman
Squeeze lower back and shoulder blades together.
Arnold Press
SUPER important to keep your core tight and do not let your back arch to protect your lower back.
Upright Row
The movement should be coming from your traps at the top of your shoulders, not pulling with your triceps (although you will feel this slightly in your triceps too :))
L Raises
Keep core tight so you do not "swing" between movements.
Curls
Keep your elbows locked at your sides throughout the entire movement.
Hammer Curls
Keep your elbows locked at your sides throughout the entire movement.
Running Arms
Keep your core tight and don't let your body swing.
Tricep Extension
Isolate this to just the tricep-do not add in a curl in the front.
Tricep Pulldown
Keep elbows locked at your waist the entire time.
Tricep Push Ups