Gain muscle-mass, Functional hypertrophy training, Men
40 mins | 300 calories | Intermediate | Elastic band, free weights, pads, bench, chair | A functional muscle hypertrophy training program.
1
Sets 2
Repetitions 10
Repetitions 10
Iliopsoas dynamic stretch
Sets 2
Repetitions 15
Repetitions 15
Side leg swing
2
Elastic band full-squat
- Sets 3
- Repetitions 12
3
Sets 3
Repetitions 8
Repetitions 8
Back foot elevated dumbbell half-lunge
Sets 3
Repetitions 8
Repetitions 8
Dumbbell lateral step-up
4
Dumbell deadlift
- Sets 3
- Repetitions 12
5
Overhead lunges
- Sets 2
- Repetitions 10
6
Sets 3
Repetitions 10
Repetitions 10
Lunges stance band torso rotation
Sets 3
Repetitions 15
Repetitions 15
Side to side
7
Plank - Abdominal stabilisation
8
Prone Quadriceps
9
Hamstrings on bench
10
Standing Hamstrings
1
Sets 2
Repetitions 10
Repetitions 10
Open book
Sets 2
Repetitions 15
Repetitions 15
Prone Y raise
2
Seated low row with elastic
- Sets 3
- Repetitions 12
3
Sets 3
Repetitions 8
Repetitions 8
Renegade row
Sets 3
Repetitions 10
Repetitions 10
Upright row with elastic
4
Pronated dumbbell fly
- Sets 3
- Repetitions 12
5
Sets 3
Repetitions 8
Repetitions 8
Spiderman Pushups
Sets 3
Repetitions 12
Repetitions 12
Seated dumbbell side raise
6
Sets 2
Repetitions 10
Repetitions 10
Lying dumbbell elbow extension
Sets 2
Repetitions 10
Repetitions 10
Standing Zottman curl
7
6 inches
3 séries
8
Cat Stretch
2 séries
9
Chest and Anterior Shoulder with wall
2 séries chaque
10
Triceps
2 séries chaque