priority: HYPERTROPHY x3
A
bench 3x8-10
military press 3x8-10
incline db-s 3x8-10
tricep dips 3x8-10
front squat 4x8
hanging pike 3x12-15
B
wide pullups 5x max
bb row 3x8-10
bb curl 3x8-10
rdl 4x8
bicycle crunch 3x12-15
alternating between A & B. workout day/rest day/workout day/rest day etc. fashion
ive been lifting for 2 years already but my upper body is lagging, so i guess i need more direct upper body work. but of course i wont forget about legs as you can see above.
sorry for my english, im from poland!
thanks for any advice
A
bench 3x8-10
military press 3x8-10
incline db-s 3x8-10
tricep dips 3x8-10
front squat 4x8
hanging pike 3x12-15
B
wide pullups 5x max
bb row 3x8-10
bb curl 3x8-10
rdl 4x8
bicycle crunch 3x12-15
alternating between A & B. workout day/rest day/workout day/rest day etc. fashion
ive been lifting for 2 years already but my upper body is lagging, so i guess i need more direct upper body work. but of course i wont forget about legs as you can see above.
sorry for my english, im from poland!
thanks for any advice
