Hypertrophy routine I came up with trying to incorporate a side of strength training
Shoulder press/bench/squat/ dead reps range from 3-5x4-5 and usually finish with a few heavy singles . Weight increases so my last set is like 85-90% of my max
As for all the Dumbell and machine work weight stays the same or gradually adds

Mon: shoulder / bi

Shoulder press 5x5
Shoulder fly 3x8
Dumbell shoulder press / 3x8-10
Dumbell Curl to press 3x5-8
Concentration curls 3x8
Preacher curls 3x8
Barbell curls 3x8

Tuesday : back / tris
Deadlift 5x5 I may do x3 sometimes
Row 2-3x5
Pull ups 3x8
Tricep dips 3x10
Tri pull downs 3x8 increase weight as I go
Dumbell tricep extensions 3x8
Barbell skull crushers 3x8

Wed abs / legs
Row 500-1000meters
Front squat or back squat 4x5
OH squat 3x5 some days after
Weighted calf raises 3x8
Leg press 3x8
Air squats
Abs:
50 toes 2 bar
30 knees to elbows

Thurs rest

Fri : chest / traps
Bench 5x5
Dumbell chest press 3x8
Dips 3x8
Push-ups
Hang power clean 5-6x2 I do hang clean cuz I like to clean
Shrugs 3x8

Sat arms / lats / abs / running
will hit arms do my bi/tri workouts don't go too hard on em
Lat pull downs 3x8
Wide grip pull ups 3x8
4x10 toes to bar
L sit pull ups
( I'll run a 400meterr in between an sets )

I'm ok with the volume But not sure what's best , looking to put on size n some strength n keep vascular not trying to gain much bf
I gotta get better with tracking my calories but I'm eating around 2.8k cals weighing 165 trying to start eating more tho


But yea based on my
Goals and program lmk whatcha think .

This post was edited by kylefrc on Apr 9 2015 05:20pm

Chest only once a week.. I wouldn't do it that way personally. I like hitting each group twice a week. Chest day Monday to start the week off great, and again Thursday to get that mid week pick me up.

But if it works for you, go for it mane.

Hm so each body part twice a week? Isn't that hard to do?
I could deafinelty hit chest again or another part twice but not sure bout each muscle group

This post was edited by kylefrc on Apr 9 2015 05:30pm

I hit each body part once a week and see great results. I go for strength but also do quite a few different exercises/sets per day so I spend a lot of time in the gym on the 4 days I'm there. Often 3 hrs a session

Going to 2 days a week each muscle group for me means either staying at 4 days a week at the gym but having too much time spent in the gym (it would take 4-5 hrs to go through one workout if I didn't change anything and just compressed 2 workouts into 1 the way it is) or going 6 days a week to balance it. Neither of which I have much desire to do at this time but that may change soon.

I may switch to a 5x3 or 5x5 strength upper/lower/upper/lower soon to hit everything twice a week and decrease the # of exercises I do for each muscle group and just go heavy. We'll see.

It's not too bad for me. I love the volume. Typical workout is 2 hours, but that's with a gym partner and we switch off. Chest day is usually closer to 2 1/2 hours with a meal break halfway through (protein bar or shake).

Sunday is our only rest day, but I feel great through out the week. I just make sure I'm eating enough and getting at least 8 hours of sleep a night. Usually do cardio in the mornings before my first meal too, since I'm cutting.

But this is our schedule:

M: Chest / Tris
T: Back / Bis
W: Legs
Th: Chest / Tris
F: Back / Bis
S: Legs / Shoulders
Sun: Rest

We started skipping shoulders on Wednesdays so that we're good to go for Chest again on Thursdays.

not enough volume on chest shoulders and legs
ab routine sucks

rest looks OK but I think it lacks efficiency

bad routine
just do ppl

By more volume do you mean more sets?
And abs I just do what I used to do and got my 6-8pack, hit abs more than posted but should def look into it more

ISO that efficiency tho

This post was edited by kylefrc on Apr 9 2015 06:11pm

Looks good but I don't like the 4 days off part

what?

p
p
l
rest
p
p
l


or

p
p
l
p
p
l
rezt