Hypertrophy re-do

I’m starting over again since I haven’t been to the gym in a while. I pushed through my first month to see where I stood and decided to plan ahead since I’ve gotten a good idea of where I am now after a few years.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Walk

Rest 

Reverse V Squat

Terminal Knee Extension

Leg Press

Leg Extension

Prowler Push

Pallof Press

Abs Crunch (Weighted)

Legs 1

Underhand Lat Pulldown

Seated Row (Cable)

Rear Delt Row

Face Pull

Bicep Curl (EZ Bar)

Preacher Curl (Dumbbell)

Pull 1

Overhead Press (Machine)

Bench Press (Paused)

Cable Crossover

Lateral Raise (Cable)

Lying Overhead Tricep Extension (barbell)

Tricep Pushdown (Cable)

Leg Raise (Captain's Chair)

Push 1

Sumo Deadlift (Barbell)

Glute-Ham Raise

Bulgarian Split Squat (Dumbbell)

Leg Curl

Deadlift (Barbell)

Legs 2

Seated Row (Machine)

Single Arm High Row (Cable)

Rear Delt Fly (Machine)

Y Raise

Incline Curl (Dumbbell)

Pull 2

High Pull (dumbbell)

Seated Dip (Machine)

Lateral Raise (Dumbbell)

Tricep Kickback

Push 2

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