Day 4 - Upper Body Hypertrophy Workout

We have now entered day 4 of the PHUL workout program, which means that we have officially left the strength/power domain and entered hypertrophy training. The main goal of hypertrophy training is to build and tone muscle. Hypertrophy literally means the increase in volume of a muscle tissue. So, as inferred from the definition, that is what today's and tomorrow's workouts will focus on.

Quite the opposite of strength and power training, hypertrophy training will focus on lifting lower amounts of weight at a lower 1RM percentage, but increasing the reps. Repeated repetitions means repeated contractions and repeated stress on the tissues. This will force the muscle tissue to grow, and help us achieve the results we want by engaging in hypertrophy style training.

Day 4 - Upper Body Hypertrophy
Incline Dumbbell Bench Press - 3-4 sets of 8-12 reps @ 50-60% of 1RM
Dumbbell Pectoral Fly - 3-4 sets of 8-12 reps @ 50-60% of 1RM
Seated Cable Row - 3-4 sets of 8-12 reps @ 50-60% of 1RM
One Arm Dumbbell Row - 3-4 sets of 8-12 reps @ 50-60% of 1RM
Dumbbell Lateral Raise - 3-4 sets of 8-12 reps @ 50-60% of 1RM
Seated Incline Dumbbell Curl - 3-4 sets of 8-12 reps @ 50-60% of 1RM
Cable Triceps Extension - 3-4 sets of 8-12 reps @ 50-60% of 1RM

NOTE: If you are new to this type of program, your body will need time to adjust to the workload being placed upon it by working out each muscle group twice per week. Start out on the low end of the sets, reps and 1RM percentages if you are a beginner to avoid extreme fatigue that may hinder future workouts.

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