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)!
12-10-8 Chest Press
12-10-8 Chest Fly
20 Push Ups before moving on to the next superset
12-10-8 Cable Row
12-10-8 Lat pulldown
20 Supermans before moving on to the next superset
12-10-8 Arnold Press
12-10-8 Upright Row
20 L Raises before moving onto the next superset
12-10-8 Bicep Curls
12-10-8 Hammer Curls
20 Running arms (each side) before moving onto the next superset
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.
Focus on your core to keep your lower back on the bench at all times. Do not be afraid to go HEAVY here!
Focus on your core to keep your lower back on the bench at all times. Do not be afraid to go HEAVY here