Fitness Over 40

Midlife Muscle: Hypertrophy Phase – Back and Biceps 12/28/18

December 28th 2018

Goal:  Hypertrophy Phase (The increasing in volume of the muscle fibers).

Workout Plan:  High volume sessions (Volume = weight x repetitions)

Note:  This workout would be considered intermediate to advanced.  If you are a beginner, select weights that are moderate and cut the amount of sets in half.

Duration of current phase:  Approximately 3 months

Todays Workout:  Back and Biceps

  1. Warm Up 5 minutes on the Concept 2 Rower.
    1. Intensity low to moderate. Goal is to elevate body temperature to achieve light perspiration.
  2. Exercise 1:  Pullups x 4 Sets
    1. Completed 6, 5, 4, 4
    2. Complete range of motion.  Allow the arms to completely extend at the bottom, and pull the body as high as possible over the bar.
  3. Exercise 2:  Barbell Deadlifts x 4 Sets
    1. 95lbs x 15
    2. 145lbs x 12
    3. 145 x 12
    4. 145 x 12
      1. Maintain flat back position
      2. do not jerk the bar
      3. keep head facing forward
  4. Exercise 3:  T-Bar Rows x 4 sets
    1. 120lbs x 12
    2. 120lbs x 10
    3. 145lbs x 10
    4. 145lbs x 8
  5. Exercise 4:  Machine Rows 7 on 7’s (Select a weight that you would be able to achieve 15-20 reps, complete 7 reps on set 1, rest for 7 seconds, and complete another 7 reps.  Continue this for 7 sets)
    1. 55lbs x 7 x 7
  6. Exercise 5: Barbell Curls x 4 sets
    1. 45lbs x 12
    2. 65lbs x 10
    3. 65lbs x 10
    4. 65lbs x 10
  7. Exercise 6:  Hammer Curls x 3 sets
    1. 30lb dumbbells x 10-12 reps
  8. Exercise 7: Rope Curls 7 on 7’s (same as above)
    1. 30lbs x 7 x 7
  9. Exercise 9:  Seated Alternating Dumbbell Curls x 3 sets
    1. 30lbs x 8-10 each side
  10. Cardio:  Elliptical Trainer x 30 minutes
    1. Interval Profile 2 minutes low intensity followed by 2 minutes high intensity
  11. Stretching: Posterior Chain:  Hold 45 seconds each side

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4 thoughts on “Midlife Muscle: Hypertrophy Phase – Back and Biceps 12/28/18

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