AESTHETICS BRAH

hypertrophy split routine


MONDAY: CHEST & TRICEPS

5 sets of Bench Press, 5 reps
4 sets of Incline Dumbbell Press, 10-12 reps
4 sets of Incline Dumbbell Flyes, 10-12 reps
4 sets of Cable Flyes, 10-12 reps
3 sets of Chest Dips, until failure

4 sets of Rope Pull Downs, 12 reps
4 sets of Overhead Rope Extensions, 10-12 reps
3 sets of Single Arm Dumbbell Extensions, 10-12 reps
3 sets of Skull Crushers, 10-12 reps


TUESDAY: LEGS/CALVES

5 sets of Squats, 5 reps
3 sets of Dumbbell Lunges, 10-12 reps
3 sets of Leg Press, 10-12 reps
3 sets of Leg Extensions, until failure
3 sets of Leg Curls, 10-12 reps

4 sets of Standing Calve Raises, until failure
4 sets of Seated Calve Raises, until failure


WEDNESDAY: BACK, BICEPS, & FOREARMS

4 sets of Lat Pull Downs, 10-12 reps
3 sets of Cable Rows, 10-12 reps
4 sets of ISO Lat Machine Rows, 10-12 reps
4 sets of Pull Ups, until failure
5 sets of Bent Over Rows, 5 reps
3 sets of Hyper Extensions, 8-10 rep

4 sets of Barbell Curls, 8 reps
3 sets of Preacher Curls, 10-12 reps, drop weight in half and push out another 10-12 reps
3 sets of Isolated Dumbbell Curls, 10-12 reps, Supersetted with Hammer Curls, 8-10 reps

4 sets of Reverse Barbell Curls, 14-20 reps
3 sets of Dumbbell Wrist Curls, until failure


THURSDAY: SHOULDERS

5 sets of Military Press, 5 reps
3 sets of Upright Rows, 10-12 reps, Supersetted with Lateral Raises, 12 reps
3 sets of front raises, 12 reps
3 sets of Rear Delt Raises, 12 reps
4 sets of Face Pulls, 12 reps


FRIDAY: CHEST & TRICEPS (repeat)

5 sets of Bench Press, 5 reps
4 sets of Incline Dumbbell Press, 10-12 reps
4 sets of Incline Dumbbell Flyes, 10-12 reps
3 sets of Standing Cable Flyes, 10-12 reps
4 sets of Decline Press Machine, 10-12 reps

4 sets of Rope Pull Downs, 12 reps
4 sets of Overhead Rope Extensions, 10-12 reps
3 sets of Triceps Push Downs, 12-14 reps
3 sets of Skull Crushers, 10-12 reps


SATURDAY: BACK, BICEPS & FOREARMS (repeat)
4 sets of Lat Pull Downs, 10-12 reps
3 sets of Cable Rows, 10-12 reps
3 sets of ISO Lat Machine Rows, 10-12 reps
3 sets of Dumbbell Pullovers, 10-12 reps
5 sets of Bent Over Rows, 5 reps
4 sets of Dead Lifts, 8-10 reps

4 sets of Barbell Curls, 8 reps
3 sets of Preacher Curls, 10-12 reps, drop set until failure
3 sets of Incline Dumbbell Curls, 10-12 reps
3 sets of Cable Curls, 10-12 reps

4 sets of Reverse Barbell Curls, 14-20 reps
3 sets of Dumbbell Wrist Curls, until failure


SUNDAY: SHOULDERS or REST DAY (optional)

5 sets of Military Press, 5 reps
3 sets of Upright Rows, 10-12 reps, Supersetted with Lateral Raises, 10-12 reps
3 sets of Front Raises, 10-12 reps
3 sets of Rear Delt Raises, 12 reps
4 sets of Face Pulls, 12 reps