Someone who has far more experience in hypertrophy training and programming than I is my favorite person, Julia. For this reason, I am having her guide me through this phase and aid me in learning how to isolate and contract better-implementing means of hypertrophy in ways I have not done in a very long time if ever.
It has been over two years since I have solely focused on bodybuilding style training. These methods in the past have greatly aided me in getting to where I am today. I do not have any good reason for letting this style of training fall by the wayside but that will be changed now.
First Upper day, which I get to train back home at NBS (FINALLY), and my motivation to train again, that was lost for the past few weeks after Record Breakers!
Day - Chest/Shoulders
Bench press – warm up to moderate weight. Do 3x3 with 15 seconds rest between sets. REST ONE FULL MINUTE. Then do another 3x3 with 15 seconds rest between sets. REST ONE FULL MINUTE AGAIN. Then do one more set of 3x3 with 15 seconds rest. 245
DB Incline – 4x10, work up each set: 70-75-80-85
Dips – 3x8-15: BW
Dumbell side laterals – 4x12: 15 (more)
Supersetted with
Spidercrawls – 4x8 (up and down = 1 rep so go 8 times up and down with band around wrists) RED
Dumbell bent over side laterals – 3x25, heavy partial reps: 35
Machine laterals – 3x15, drop set last set: 95-80-65