Training Diary- 4/20/2020 Hypertrophy Emphasis

Training Diary

Training Diary- 4/20/2020 Hypertrophy Emphasis

Main Sets

Lying Tricep Extension EZ Bar (Skull Crushers)- 4 X 12, 10, 8, 6 reps; Tempo 3010 (3 second eccentric)

**superset with Bicep Curls**

Set 1- 30 X 12 RPE 6

Set 2- 30 X 12 RPE 6

Set 3- 40 X 12 RPE 7; perfect weight for RPE at 12 reps

Set 4- 40 X10 RPE 8/9

Set 5- 45 X 8 RPE 8/9; perfect weight for reps range at RPE

Set 6- 45 X 6 RPE 9/10‍

Notes: The key to today’s workout is the tempo.  The 3 second negative really promotes fatigue in the 3rd and 4th set.  This allows you to really work the muscle effectively.


Standing EZ Bar Bicep Curls- 4 X 12, 10, 8, 6 reps; Tempo 3010 (3 second eccentric)

Set 1- 30 X 12 RPE 5

Set 2- 30 X 12 RPE 6

Set 3- 35 X 12 RPE 8/9 

Set 4- 35 X 10 RPE 8

Set 5- 40 X 8 RPE 8/9

Set 6- 40 X 6 ‍RPE 10

Technique Tip:  To add an additional intensity to ANY type of bicep curl, do a very slight wrist extension at the bottom of the movement (when your elbow is extended), squeeze your bicep while curling.  At the top of the movement, do a very slight wrist flexion.  This will make you squeeze your bicep harder. Add the slow eccentrics, and this will definitely fatigue your biceps. 

Dumbbell Lateral Raises-  4 X 12, 10, 8, 6 reps; 2-second isometric hold at the top; Tempo 3010 

**superset with pec flys**

Set 1- 10 X 12 RPE 5

Set 2- 10 X 12 RPE 5

Set 3- 10 X 12 RPE 7

Set 4- 12 X 10 RPE 6

Set 5- 12 X 8 RPE 8/9

Set 6- 122 X 6 RPE 9/10

Technique Tip: ‍Use an incline bench when doing lateral raises.  The bench will eliminate the usage of your traps when your side delts fatigue.  

Pec Deck Flys- (used bands) 4 X 12-15  reps; 2-second isometric hold at the top; Tempo 3010 

Set 1- 12-15 reps

Set 2- 12-15 reps

Set 3- 12-15 reps

Set 4- 12-15 reps

Set 5- 12-15 reps

Set 6- 12-15 reps

 

Notes: I don’t have a pec deck machine in my home gym.  I used bands for the flys.  By going for a moderate rep range of 12-15 reps, 3-second eccentrics,  and holding the peak contraction for 2 seconds, I was able to totally fatigue my chest completely.  It’s not the same as a pec deck fatigue, but it’s better than nothing.  

Face Pulls-  4 X 12, 10, 8, 6 reps; 2-second isometric hold at peak; Tempo 3010 

**superset with Read Delt Flys**

Set 1- 25 X 12 RPE 5

Set 2- 25 X 12 RPE 5

Set 3- 25 X 12 RPE 7

Set 4- 27.5 X 10 RPE 6

Set 5- 27.5 X 8 RPE 8/9

Set 6- 30 X 6 RPE 9/10

Home Gym Equipment Tip: I used the Spud Inc Lat Pulley system with the short handles for the pulls.  ‍

Rear Delt Flys- (used bands) 4 X 12-15  reps; 2-second isometric hold at the top; Tempo 3010 

Set 1- 12-15 reps

Set 2- 12-15 reps

Set 3- 12-15 reps

Set 4- 12-15 reps

Set 5- 12-15 reps

Set 6- 12-15 reps

 

Technique Tip: I did this by crossing the bands at the beginning.  This adds a little more intensity to the movement.  Next week, I’ll video the pec dec variation and the rear delt flys with the bands


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