Coming off of a 2nd Place Finish at USS Nationals in June, I'm now in an off-season hypertrophy phase for the next 12 weeks. My programming is based off of John Meadows Mountain Dog Training with a slight strength emphasis.
Notes:
-I had a crazy pump in my shoulders.
-My triceps were so pumped they were painful at times.
-I really enjoy the mindset change when going back to bodybuilding training. Neither are easy, they are just different. It's a nice change of pace.
- I love this volume.
-Rest was 1 minute on everything.
7.7.16
A. Seated DB Shoulder Press
4 sets of 8 w/70s
B. Seated DB Lateral Raises
4 sets of 8 w/30s
C. DB Rear Delts on Incline Bench
4 sets of 15 w/20s
D. DB 6-Ways
4 sets of 10 w/10s
E. Overhead DB Tricep Ext. Standing
3 sets of 12 w/70#
F. Straight Bar Pressdowns
Setting 8 x 20
Setting 9 x 20
Setting 10 x 20
G. Pronate DB Kickbacks
3 sets of 10 w/15s
H. Rope Pressdowns (rest 30s)
7 sets of 10 on setting 8