Time Sets For Hypertrophy
Alexander York Fitness
In this program we will ensure that you are pushing the limits of muscle hypertrophy to maximize your gains. We will take you through the low end and high end of the time frame best suited for muscle hypertrophy. You will want to complete each timed set with a weight that allows you to get 8-12 reps in while nearing failure.
A
Back Squat
4 x 40
B
Front Squat
4 x 40
C
Barbell RDL
4 x 40
D
Hip Thrust
4 x 40
E
Calf Raise
4 x 40
F
Strict Lower Hanging Leg Lifts
4 x 40
A
BB Bench Press
4 x 40
B
DB Reverse Incline Bench Press
4 x 40
C
DB Fly
4 x 40
D
Seated DB Front Delt Raises
4 x 40
E
Seated DB Lateral Raise
4 x 40
F
Upright DB Rows
4 x 40
G
One Arm DB Shrugs
4 x 40
H
Face Pulls
4 x 40
I
Rear Delt Flyes
4 x 40
A
Wide Grip Pulldowns
4 x 40
B
Neutral Grip Assisted Chin Ups
4 x 40
C
Cable Straight Arm Pulldowns
4 x 40
D
T Bar Rows
4 x 40
E
1-Arm DB Row
4 x 40
A
Incline Bench Press
4 x 40
B
Hand Release Push-Up
4 x 40
C
Decline Flyes
4 x 40
D
Cable Front Delt Raise
4 x 40
E
Shoulder Box
4 x 40
F
DB Upright Row
4 x 40
G
Cable Shrug
4 x 40
H
Kneeling Cable Scarecrows
4 x 40
I
Rear Delt Fly Thumbs Up
4 x 40
A
DB Kennelly Extension
4 x 40
B
Chin-Up
4 x 40
C
Seated Incline DB Curls
4 x 40
D
DB Reverse Preacher Curl
4 x 40
E
EZ Bar Lying Tricep Extension
4 x 40
F
One Arm DB Overhead Tricep Ext
4 x 40
G
DB Forearm Flexion & Extension
4 x 40
Alexander York
Since 2003 I have been training to perfect my athletic abilities as well as my physique. I spent years and hours using trial and error to find what seamlessly works to enhance my endurance, athleticism and strength while maintaining a well rounded lifestyle. By utilizing the newest scientifically backed research I am proud to proclaim that I have developed a system that demands results.
