FI's Hypertrophy training

[Charger]

Charger here!
I have copied this from the old folks section. Starting a new thread here.

new routine/Hypertrophy Program
Hypertrophy Program
Week 1-2 (regular training)
Upper day 1:
Bench Press 3x6
Close grip 3x6
Push down 3x6
DB shrugs 3x6
Weighted pull ups 3xF
Military Press 3x6
Preacher Curls 3x6

Upper day 2:
Incline Press 3x6
Fly’s 3x6
Triceps extensions 3x6
Barbell Shrug 3x6
Upright Rows 3x6
Push Press 3x6
Barbell Curl 3x6

Lower day 1:
Squat 3x6
Leg Press 3x6
Good morning 3x6
Glut Ham Raise 3x6
Straight Leg Deadlift 3x6

Lower day 2:
Deadlift 3x6
Front Squat 3x6
Weighted Step-ups 3x6
High Pull 3x6
Standing Calf Raises 3x10


Loading phase 3-4 weeks
Upper day 1:
Flat bench 3x8
Skull Crushers 3x8
Iso-metric Plate raises 3x6 (5 Second pause at top)
Power Shrugs 3x8
Lat Pull downs 3x8
Bicep Curls 3x8

Upper day 2:
Incline DB press 3x8
Barbell overhead extensions 3x8
Barbell Curls 3x8
Iso-metric DB shrugs 5x5 (5 second pause at top)
Upright Rows 3x8
Push Press 3x8

Upper day 3:
Decline Bench Press 3x8
Weighted Dips 3x8
Preacher Curls 3x8
Seated DB Press 3x8
Dumbell Rows 3x8

Lower day 1:
Squat 3x8
Good Morning 3x8
Glut Ham Raise 3x8
Seated Calf Raises 5x10

Lower day 2:
Deadlift 3x8
Front Squat 3x8
Weighted Step-ups 3x8
Standing Calf Raises 5x10

Lower day 3:
Leg Press 3x8
Straight Leg Deadlift 3x8
Glut Ham raise 3x8
Seated Calf Raises 5x10


Tapering 5-6 weeks

Upper day 1:
Bench 2x10
Close grip 2x10
Military Press 2x10
Upright row 2x10
Hammer Curls 2x10

Lower day 1:
Squat 2x10
Deadlift 2x10
Glut Ham raise 1x10
GM 2x10


__________________

Heres the link for any questions, this is Fortified Irons routine that I found in another section. I've learned alot just reading the thread. Looks like just what I was wanting.
I was going to do the Dual Factor routine but like the looks of this better. I like the fact you seperate upper from lower days rather than doing full body workouts.

Here's the link

http://forum.bodybuilding.com/showt...threadid=219479


__________________
Motto: Don't get even, stay ahead!

Can't never did nothin (Dedicatd to my father)

[Younglifter14]

What the heck is going on here LOL :D?

[Heisman]

Trust me, just linking the thread works a lot better.

[Charger]

Heisman, good point!! This looks stupid, I 'll do that.

http://forum.bodybuilding.com/showthread.php?s=&threadid=230380

[Charger]

lower day went well!!
I got a new fav for leg day. High Pulls really hit the legs in a way I never hit them before. I had never done these and if asked, I would haved guesses they were more of a back routine, ditto with deads.
I am telling you, not true!! I went with a light weight and tried to explode up. I used 135 to start and by the 3rd set, it wasn't so light anymore. My shins are even a bit sore??
I did go with reverse lunges in place of weighted step ups. Just too big if a pain at our gym to do these.
I am still really liking this! In one week, I hit everything(but abs) twice and did a large variety of movements.

[Heisman]

Did you bang the bar into your shins?

[Charger]

Originally posted by Heisman
Did you bang the bar into your shins?

NO, No, I mean they were sore. Like shin splints kinda. I always rub my shins with the bar doing reguler deads, but this is a soreness. Hard to explain.

I can see where this movement could help raise your reg, deads in time.

[Heisman]

Did your toes ever come up while doing them? As in, did you get on your heels?

[Charger]

started flat footed and heels came up.

[Heisman]

The only thing I can think of is that you went on your toes too much or two quickly and over stretched the muscle on your shin.

[Charger]

Its cool, it's not a bad sore, just never been sore there before from lifting. Then again, I have never done any olympic style exercises before either.

[Charger]

More info and results

First off, I am 41 yrs young, weigh in at 216, @ approx 15%-17% BF
Mon. Upper body day went well

Uped DB Bench by 5, did 95's x6)x6)x6
Close Grip 170x6)x6)x6
Push Downs 180x6)x6)x6
DB Shrugs, my gym only goes up tp 100's so I did them extra slow x10x10x10
W Chins, uped 5, BW+30x3)x3)x3
M press, 195x6)x6)x6
Preacher Curls
95x6,then went up tp 105,6x6

Leg day,
Squats all the way down, 255x6)x6)x6
Leg Press 5 plates plus 25's on each side(545?? ) did 3 sets of 6 reps
SL Deads, stayed at 205x6)x6)x6
Cybex Ham Curls 115x6)x6)x6 very slow.

[Heisman]

Nice workouts. Talk to your gym owner about getting more dumbells. It can't hurt.

[Younglifter14]

Good workouts Charger. Keep up the good work.

[supadave]

Good workout charger. I'm looking forward to the gains you make from this.

[Charger]

Thanks guys!! I am afriad more weights are out. For the time being, I lift at a Y. There not real big on more weight.
We have a private gym I like better but more primitive, more weight, but the kids love the Y and there pool.

[Heisman]

Originally posted by Charger
Thanks guys!! I am afriad more weights are out. For the time being, I lift at a Y. There not real big on more weight.
We have a private gym I like better but more primitive, more weight, but the kids love the Y and there pool.

You're kids like the Y better because of the pool? Tell them that you'll buy them ice cream if you go to the private gym, and then take them to the pool for family swim time.