DUMBBELL CHEST FLYES 5 SETS 10-12 REPS
INCLINE DUMBBELL BENCH 5 SETS 10-12 REPS
FLAT DUMBBELL BENCH 5 SETS 10-12 REPS
PLANKS 5 SETS 40 SECONDS
SINGLE LEG DUMBBELL CURLS 5 SETS 20 REPS
ELBOW FLARED BARBELL INCLINE ROWS 5 SETS 12-15 REPS
ELBOW TUCKED LAT FOCUSED DUMBBELL ROWS 5 SETS 12-15 REPS
LAT PULLDOWNS 5 SETS 12-15 REPS
HYPEREXTENSIONS 5 SETS 12-15 REPS
UPRIGHT BARBELL ROWS 5 SETS 12-15 REPS
DUMBBELL LATERAL RAISES 5 SETS 12-15 REPS
BARBELL FRONT RAISES 5 SETS 12-15 REPS
DUMBBELL REAR DELT BENT OVER FLYES 5 SETS 12-15 REPS
DUMBBELL SHRUGS 5 SETS 12-15 REPS
BARBELL CURLS 5 SETS 12-15 REPS
DUMBBELL HAMMER CURLS 5 SETS 12-15 REPS
EZ BAR SKULLCRUSHERS 5 SETS 12-15 REPS
TRICEP PUSHDOWNS 5 SETS 12-15 REPS
BARBELL FOREARM CURLS 5 SETS 20 REPS
BARBELL GLUTE BRIDGES 5 SETS 12-15 REPS
ROMANIAN DEADLIFTS 5 SETS 12-15 REPS
BARBELL SQUATS 5 SETS 20 REPS
>Why high volume?
High intensity makes most people quit, you need to build to maximal intensity. Trying to do it week in week out makes people burn out.
>Why no shoulder pressing?
Overhead pressing is not great for hypertrophy, it comes with higher chances of injury thus risking the main key to success, consistency.
>How do you perform squats? ATG? Low bar? Why 20 reps?
Squats are performed specifically for hypertrophy, just above parallel and not locking out and resting at the top. Why 20 reps? Because this allows us to only do 5 sets and still get huge returns.
>How do the sets work? How is progress measured?
You can either do sets across at the same weight or you can do sets ramping up or you can do reverse pyramid sets. In my view its best to do sets across for big lifts you progress faster on and ramping up to a high set on things harder to progress on to drive progressive overload in a more managable top set.
This is 4 years progress. Tried training before but tried the usual SS/SL/531 bullshit