Evan Johnson
Hypertrophy is an increase and growth of muscle cells. Hypertrophy refers to an increase in muscular size achieved through exercise. When you work out, if you want to tone or improve muscle definition, lifting weights is the most common way to increase hypertrophy
5 sessions per week
Must use App app to view and log training
Program Training
A
Biking
1 x 7:00
B
Back Squat
12, 10, 8, 8
C
Leg Press
3 x 12
D
DB Lunges
3 x 15
E1
Leg Extension
4 x 10
E2
Lying Leg Curl
4 x 10
F
Calf Raise
4 x 12
A
Seated Military Press
4 x 10
B1
DB Bench Press
4 x 10
B2
DB Fly
4 x 10
C1
DB Lateral Raise
3 x 12
C2
DB Reverse Fly
3 x 10
D
Dip
3 x 12
E
Skull Crushers
3 x 12
A
Pull-Up
3 x 10
B
Barbell Row
12, 10, 8, 8
C1
Lat Pulldown
4 x 10
C2
Seated Cable Row
4 x 10
D
Incline DB Row
3 x 12
E1
EZ Bar Curl
3 x 12
E2
Alternating DB Hammer Curl
3 x 12
A1
Barbell Bicep Curl
4 x 10
A2
DB Tricep Extension
4 x 10
B1
Tricep Rope Pulldowns
4 x 12
B2
Seated Incline DB Curls
C1
Dip
4 x 10
C2
Iso Hold DB Curl
4 x 10
A
Biking
1 x 30:00 @ 30:00
B
Oblique Side Crunch
3 x 15
C
DB Crunch & Twist
3 x 12
D
Strict Lower Hanging Leg Lifts
3 x 12
E
Calf Raise
3 x 12
F
Calf Raise Series
3 x 12
