Week 5 of 12
Your program
12-Week Hypertrophy, Phase 2
4 of 7 days done this week
Push: chest, shoulders, triceps, done
Pull: back and biceps, done
Legs: quads and hamstrings, done
Rest / Cardio, done
Push: volume
TodayPull: strength
Rest
Barbell Bench Press
4 × 6-8, last time 185 lb
+5 lb from last week
Incline DB Press
3 × 8-10, last time 70 lb
Seated Shoulder Press
3 × 8-10, last time 50 lb
Cable Lateral Raise
4 × 12-15, last time 15 lb
Overhead Tricep Ext.
3 × 10-12, last time 40 lb
Rope Pushdown
3 × 12-15, last time 50 lb
Pec Deck Fly
3 × 12-15, last time 115 lb