workout

5 DAY HYPERTROPHY - LOWER/DELTS FOCUS

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1️⃣ Monday: Lats/Delts
2️⃣ Tuesday: Quads/Calves
3️⃣ Wednesday: Upper Back/Chest
Thursday: REST
4️⃣ Friday: Hamstrings/Gluteus
5️⃣ Saturday: Arms/Delts
Sunday: REST

Dejan MisterBy Dejan Mister
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DAY 1: LATS & DELTS

exercise
Hammer Grip Pull-up on Dip Cage

3 sets x 6-8 reps

exercise
Straight Arm Pullover

3 sets x 10 reps

exercise
Cable Seated One Arm Alternate Row

3 sets x 10 reps

exercise
Barbell Standing Military Press

3 sets x 6-8 reps

exercise
Lever One Arm Lateral High Row

3 sets x 8-10 reps

exercise
Dumbbell One Arm Bent-over Row

3 sets x 8-10 reps

exercise
Cable Lying Cross Lateral Raise

4 sets x 15 reps

exercise
Dumbbell Rotation Reverse Fly

4 sets x 12 reps

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DAY 2: QUADS & CALVES

exercise
Bench Front Squat

4 sets x 8-10 reps

exercise
Sled 45 degrees Narrow Stance Leg Press

3 sets x 8-10 reps

exercise
Lever Leg Extension

4 sets x 8-10 reps

exercise
Dumbbell Goblet Squat

3 sets x 10-12 reps

exercise
Lever Standing Calf Raise

4 sets x 12-15 reps

exercise
Lever Seated Calf Raise

3 sets x 15 reps

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DAY 3: REST or CARDIO

exercise
Walking on Incline Treadmill

3 sets

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DAY 4: UPPER BACK & CHEST

exercise
Lever Lying T-bar Row

4 sets x 8-10 reps

exercise
Dumbbell Rear Delt Row

3 sets x 10 reps

exercise
Dumbbell Bench Press

3 sets x 8 reps

exercise
Lever Incline Chest Press

3 sets x 8-10 reps

exercise
Low Seated Row

3 sets x 8 reps

exercise
Dumbbell Decline Shrug

4 sets x 12 reps

exercise
Lever Seated Fly

3 sets x 12 reps

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DAY 5: HARMSTRINGS & GLUTEUS

exercise
Barbell Straight Leg Deadlift

4 sets x 8-10 reps

exercise
Lever Seated Leg Curl

3 sets x 8 reps

exercise
Smith Single Leg Split Squat

3 sets x 10 reps

exercise
Lever Lying Leg Curl

3 sets x 12 reps

exercise
Hip Thrust

3 sets x 8-10 reps

exercise
Lever Seated Hip Abduction

3 sets x 15 reps

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DAY 6 : DELTS & BICEPS & TRICEP

exercise
Seated Shoulder Press

3 sets x 8 reps

exercise
Seated Bicep Curl

3 sets x 8 reps

exercise
Cable One Arm Lateral Raise

3 sets x 10 reps

exercise
Cable One Arm Biceps Curl

3 sets x 10 reps

exercise
Dumbbell Chest Supported Lateral Raises

3 sets x 12-15 reps

exercise
Close-grip Push-up

3 sets x 8 reps

exercise
Lever Seated Reverse Fly

3 sets x 12 reps

exercise
Overhead Triceps Extension

3 sets x 12 reps

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