Hey guys i got my dad lifting, he love this barbell training. He made this routine, he’s got the strength exercises down, he wants to toss in a hypertrophy day (Day 2) What type of exercises should he put in? Wanting to hit his arms, abs, delts,
Feel free to tweak it or do what ever.
Day 1 Strength 5x5
Dead lift
Clean and Press
Rowe
High Pull
Pull Downs
Day 2 Assistance
???
Day 3 Strength5x5
Squat
Stiff Leg Dead
Bench Press
Incline press
Dips
[quote]jake_richardson wrote:
Hey guys i got my dad lifting, he love this barbell training. He made this routine, he’s got the strength exercises down, he wants to toss in a hypertrophy day (Day 2) What type of exercises should he put in? Wanting to hit his arms, abs, delts,
Feel free to tweak it or do what ever.
[/quote]
Many, many ways to approach this. Here are my thoughts:
I’m very conservative about joint/tendon health, and thus prefer to group exercises with this in mind. Day 1 is predominantly a ‘Pull’ day. In that vein, I would trade out the one ‘Push’ movement (the Press portion of the C&P) in favor of SGHPs. I would add DB laterals for the medial delts, and a Biceps movement. Pull Day complete.
Assuming that ‘hypertrophy’ is code for ‘look more muscular,’ I would use the proposed Day 2 for conditioning work–burn some calories, improve work capacity, get hawt abz. There are a million ways to do this; just make sure it incorporates abs in some fashion. A personal favorite: alternate KB swings with hanging knee raises–20 swings (rest 30-s), 20 knee raises (rest 30-s), 20 swings, etc. Start with 5 cycles, work up to Lots (as many as it takes to go 20-30 min).
Push Day. Would drop the one Pull exercise (SLDLs), and add a Triceps movement.
So, this covers your checklist (arms, delts, abs, ‘hypertrophy’) in a joint-friendly manner. Hope it gives you some ideas that will help Dad reach his goals. Best of luck.