AUG-18 #HyperWorkouts – Day 3/4 – HYPERTROPHY Upper

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🆕 #HyperWorkouts Programme, sixth release 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!


💪🏼 DAY 3 is focussed on getting in some decent volume for muscle growth (hypertrophy). Hitting Chest at multiple angles, Back, Biceps and Triceps. Grrrr! 🦁

Included a few calf raises as they are typically a lagging body part and need all the help they can get! 🤝


1️⃣ Wide Grip Pull Ups (bodyweight or weighted)

2️⃣ Close Supine Grip Lat Pull Down

3️⃣ 45° Incline Dumbbell Bench Press

4️⃣ Flat Dumbbell Flyes

5️⃣ Overhead Tricep Extensions

6️⃣ Single Leg Dumbbell Calf Raises

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

  • 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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