Hypertrophy/Cardio program

Program made to balance hypertrophy and cardio workouts, I made this based on my own conditions and equipment

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Push Up

Inverted Row

Abs Crunch (Bodyweight)

Bench Press (Dumbbell)

Bent Over Row (Dumbbell)

Deficit Push Up

Bent Over Row (Barbell, Paused)

Pullover (Dumbbell)

Shrug (Dumbbell)

Rear Delt Row

Chest and back 

Reverse Abs Crunch (Bodyweight)

Russian Twist (Dumbbell)

Plank

Cardio 

Narrow Push Up

Bicep Curl (Dumbbell)

Bicycle Crunch

French Press

Alternating Dumbbell Curl

Tricep Dip (Bodyweight)

Tricep Extension (Dumbbell)

Hammer Curl (Dumbbell)

Concentration Curl

Tricep Pushdown (Cable)

Arms

Squat (Bodyweight)

Standing Shoulder Press (Dumbbell)

Abs Crunch (Weighted)

Split Squat (Bodyweight)

Arnold Press

Lunge (Dumbbell)

Lateral Raise (Dumbbell)

Front Squat (Dumbbell)

Standing Calf Raise

Legs and shoulders 

Bent Over Row (Barbell)

Pec Fly (Dumbbell)

Archer Push Up

Dumbbell Row

Skull Crusher (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Tricep Kickback

Deadlift (Dumbbell)

Split Squat (Dumbbell)

Hip Thrust (Dumbbell)

Front Raise

Upright Row (Dumbbell)

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