FREE INTERMEDIATE HYPERTROPHY PROGRAM EXPLAINED – Natural Bodybuilding

For Online Coaching & Diet / Workout Plans… Email me: joeganklam@gmail.com

I want to help you make a change! In life, mindset, & health.

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DAY 1: CHEST & BACK WORKOUT ROUTINE:

– Upper Body Warm Up (search Joe Anklam – Upper body warm up if you are not sure on this)

– DB Incline Bench: 5 sets of 8-10 reps

– Close Grip/ Wide Grip pull ups: 4 sets total of 8-10 reps (or as many reps as you can do with proper form, 2 sets of each hand grip)

– Barbell Flat Bench: 5 sets of 10, 10, 8, 8, 5

– Seated Cable row: 4 sets of 12-15 reps

– Cable Pec fly: 3 sets of 12-15 reps
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1 arm cable row: 3 sets of 12-15 reps each arm

– Machine pec fly: 3 sets of 12-15 reps
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Cable Lat pulldown: 3 sets of 12-15 reps

– Cable Rope hammer curl: 3 sets of 12-15 reps
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Overhead tricep rope extensions: 3 sets of 12-15 reps

– DB incline curl: 3 sets of 12-15 reps (both arms curling at the same time, palms up through the whole rep)
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Cable EZ bar extensions: 3 sets of 12-15 reps