OCT-18 #HyperWorkouts – Day 3/5 – HYPERTROPHY Upper

🆕 #HyperWorkouts Programme, the 7th of 2018!

Join in on Steve’s REAL phased-programming Workouts throughout the year, in pursuit of his 2018-2019 Body Goals – a strong and naturally muscular physique. No light weight for demo vid purposes – what you see here is raw. sweat, strain and form-challenging sets!

👉 FULL 5-DAY OCT-18 TRAINING BLOCK DETAIL

OCT-18 DAY 3 of 5, HYPERTROPHY UPPER

💪🏻 Day 3 is focussed on getting in some serious upper body volume, to help support hypertrophy whilst not going as balls to the wall as Day 1 & 2. Chest, Biceps, Triceps, Shoulders & Lats. Finish with a little active recovery cardio or HIIT Cardio (5-10mins).  

 

1️⃣ 5x Incline Bench Press (last set as drop set to failure)

2️⃣ Neutral Grip Chin Up

3️⃣ Clap Cable Flys

4️⃣ Bicep Barbell Row

5️⃣ Arm Blaster Curls

6️⃣ Hammer Front Delt Raises

7️⃣ Bentover Rear Delt Raises

For FULL videos of each of the exercises performed in this Workout, check out the OCT-18 Gents #HyperWorkouts @AdapNation Instagram tiles.

Days 1, 2, 4 & 5 can be found on the AdapNation YouTube channel, AdapNation.io #HyperWorkouts and our instagram feed!

TO NOTE:
  • Incline Bench Dropset – On the 5th set, the idea is to push to failure, then drop some weight and get a few more reps with minimal break. Finally, again with minimal rest, squeeze a few more reps out with the bare bar.
  • Arm Blaster Curls – If you do not have an Arm Blaster, then you could alternatively do bicep curls with your back up against the wall. The intent here is to lock your elbows in place, so there is no backwards or forward motion. Heads up – these are hard!
  • Mobility & Pre-Activation – The idea is to work on dynamic stretches and short power work to warm up your limbs into full range of motion and to do a little work on muscle recruitment timing. This will help you feel mentally and physically prepared for your working sets. That said, what you choose to do will depend on your weaknesses or mobility issues.
  • Cardio – Very little in the way of cardio. Honestly, if you go full out on this workout, you’ll not have the capacity for anymore. The intent of the cardio finisher is simply some light active recovery. To get the blood flowing into your limbs and begin the process of flushing out the metabolic waste buildup. Do too much cardio and it will be catabolic – not good.

Follow this vlog as it unfolds. Comment if you have questions or ideas.

Be sure to follow AdapNation on all the social platforms – including Instagram, the AdapNation Podcast station, Facebook and our Youtube channel. #HyperWorkouts

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