MHT - MAXIMUM HYPERTROPHY TRAINING
These are the MHT workouts i will be using for the next 4 weeks.
Day One: Chest
Incline Bench Press - 2 sets of 4-6 reps: Rest Pause on 2nd set
Flat Bench Press - 3 sets of 4-6 reps
Decline Bench press - 2 sets of 4-6 reps: Drop Set on 2nd set
Pec Dec Flyes - 5 sets of 8-12 reps: 30-45 second rests between sets
Calves - 3 sets of 8-12
Day Two: Back
Barbell Rows - 3 sets of 4-6 reps: Drop Set on 3rd set
Dead Lifts - 1 set of 4-6 reps
Straight Arm Pull Downs - 4 sets of 8-12 reps: 30-45 second rests between sets
One Arm Cable Rows - 5 sets of 8-12 reps: 30-45 second rests between sets
Day Three: Legs
Box Squats - 2 sets of 4-6 reps
Leg Press - 2 sets of 4-6 reps: Drop Set on 2nd set
Leg Curls - 4 sets of 8-12 reps: 30-45 second rests between sets
Leg Extensions - 3 sets of 8-12 reps:30-45 second rests between sets
Calves - 3 sets of 8-12
Day Four: Triceps & Biceps
Weighted Dips - 3 sets of 4-6 reps: Rest Pause on 3rd set
Decline Dumbbell Skull Crushers - 2 sets of 4-6 reps: Drop Set on 2nd set
Close Grip Bench Press /super set/ Cable Push Downs - 5 sets of 8-12 reps
Barbell Curls - 2 sets of 4-6 reps: Rest Pause on 2nd set
Hammer Curls - 2 sets of 4-6 reps: Drop Set on 2nd set
Cable Preacher Curls /super set/ Close Grip EZ Bar Curls - 5 sets of 8-12 reps
Day Five: Traps & Shoulders
Rack Pulls - 2 sets of 4-6 reps: Drop Set on 2nd set
Barbell Shrugs - 2 sets of 4-6 reps
Seated Dumbbell Shrugs - 5 sets of 8-12 reps: 30-45 second rests between sets
Standing Barbell Press - 2 sets of 4-6 reps: Rest Pause on 2nd set
Seated Lateral Raises - 4 sets of 8-12 reps: 30-45 second rests between sets
Bent Over DB Rear Delt Raises /super set/ Cable Rear Delt Flyes - 5 sets of 8-12 reps
