Mr. Hypertrophy (exercises)

Training Bodybuilding
1

For compound exercises I am doing


a. Squats


b.flat bench press

c.Yates rows


do you think I’m covering enough of my musculature?

Do you see any obvious places I'm not covering?

2

You may want to try standing barbell shoulder presses and maybe some good mornings. They will work the major muscle groups that are only being used as stableizers.

3

Add Hanging Power Snatches. They get your entire posterior chain in a way not other exeecise can.

4

I would alternate between squats and deads in diferent workouts as you reach the 8’s or 5’s, and would do standing military press also. How many sets are you doing of each?

5

Squat
Flat Bench
Yates row
barbell curl
Doing 2 sets of each EOD, tried 3 but that was too much(for me anyways)

If I combined overhead press with yates rows I THINK Ill get too much trap emphasis

Doing 2 sets of each EOD, tried 3 but that was too much(for me anyways)

Wish I knew a compound ex that emphasized medial delt, I’m weak there,
hard to micro progress the weight on standing lateral dumbbell flys

6

Coyote, one question, did you decondicion?

You could do only one set of overhead press, i got some nice lateral dalt growth from it. On lateral raises you can try 2.2 pounds wrist weights or magnets. Both work.

7

alternate days with the routine above and a day of deads, standing military press and chins. I recently added 2 sets of 5 power snatch, add weight and 2 sets 5 of power clean. Heart get thumping pretty good. I amy use this after a cycle of HST, which I reluctantly started, but have come to love. With my doing everything in the 4-6 rep range, 2 sets of 15 are abusive :slight_smile:

8

Great suggestions, thats for the feedback


Now Im considering:

Incline DB bench press sets 2

Standing military press set 1

Lateral raise set 1

Deadlift set 1

Chin sets 1

Skull crusher set 2

Flat bench sets 2

Yates row sets 2

Lateral raise sets 1

Squat set 1

Barbell curl set 2

This might appear rather light (read wimpy), but my recovery sucks compared to when I was in my 30's, and I dont know if I can even pull off this level of volume eod.

9

Coyote, it looks great. The only thing now is that 2 sets on skull crushers seem unnecessary as there’s already 3 pressing sets that directly target the triceps, so i would do only one of those and 2 of chins.