Hypertrophy Workout Routine 1

Hypertrophy Workout Routine 1


Hey guys, welcome back to your tru5
workout. Today, we’re focusing on hypertrophy building muscle. Simple as
that. We’re going to go heavy today though. So,
think heavy. Most people go a little bit too light on this. You want to make sure
you can maintain full range of motion through all the exercises. But make sure
that it challenges you. So, step up those weights from last week. Pick it up and
let’s jump into it. So, our first workout is going to be a
military press. So, grab 2 different sets of dumbbells. Again, the last 3
to 4 reps should be really challenging. If they’re not, then make
sure you bump it up you shouldn’t be using the same weight for both of these
exercises. So, the first one is military press. We’re going to be doing 8 to 10
reps on these. So, make sure that you can’t get in 15 reps with this weight or
you need a bump up that way. So, with this one, make sure that you are not arching
your back that your core is engaged and that you’re maintaining good form but
still getting in that full range of motion all the way up and all the way
down. And we’re going to set those down and drop right into lateral raises. If you’re
using the same weight for both, you’re not going heavy enough on the military
press. So, don’t be afraid to pick up a little bit heavier weight. If you don’t
have heavier weight at home then it’s okay to bump up the reps a little bit.
Take it up to 15 reps. But preferably, just increase that weight. Okay. Next,
we’re going to just go into bicep curls. So again, 8 to 10 reps. Grab a weight
that is going to really challenge you but make sure that you’re not lifting
that back, arching that back. Make sure that you’re engaging that core and the
list is coming from your biceps. Okay. From there, we can go straight into
tricep kickbacks. So, bend over, keep that back nice and straight.
Bring those arms up to a 90 degree angle. And just kick it back. Make sure you extend it all the way back
and bring it all the way back in. Making sure there’s none of that
this motion coming from your shoulders. The movement should be coming from your
tricep. You should feel that burn in the back of your arms. Okay, our next exercise
is going to be an Arnold press. So, probably about the same weight you use
for the military press is what we’re going to use here. So, we’re going to come
here and we’re going to lift up. So, keep that arm in close to your body as you
twist and come up. Okay. And then straight into reverse flyes from there. So again,
similar position is the kickbacks then over back straight and arms are coming
all the way up. Awesome. We’re almost done with the first round. Keep going. Okay, for
this next one, similar to bicep curls. Grab a weight and
you’re going to hold one in place while you curled the other one. Alright, so I
actually had to lower the weights for that one. You want to make sure that you
can maintain that good form throughout the whole time but it’s still
challenging. So, this left arm here is staying in place. If you can see it’s
still engaged. The muscles still working. And then after I get in all my reps, I’m
going to switch. Switch places and you can see this arm is still engaged. Okay.This
last one is a skull crusher. So, I’m going to grab a ball for this one. Okay. So grab
a ball or a bench. Either one, roll down to where your head and your neck are
resting on the ball so your hips are up and engage, your glutes
are engaged. Starting straight and you’re going to bring arms back to 90
degrees which where the dumbbell comes down by beside your ear and bring it
back up. A lot of people try and do this motion. Your shoulders are staying in
place. So, you want to make sure that the movement is all coming from your triceps
and you really feel that burn in the back of your arms. Okay, that was the last
exercise. You guys made it all the way through. So now, just do that same thing
2 more times through. Thanks for joining us today, we’ll see you next week.

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