← All example workouts

Hypertrophy

Essentials: Week 11 · Full Body

Week 11 of 12 · Full Body: Machine Squat (Heavy), Machine Squat (Back-Off), plus 6 more.

  • Biceps
  • Chest
  • Forearms
  • Glutes
  • Hamstrings
  • Lats
  • Middle Back
  • Quadriceps
  • Shoulders
  • Traps
  • Triceps

The workout

  1. Machine Squat (Heavy)1 × 4–6
  2. Machine Squat (Back-Off)1 × 8–10
  3. Standing DB Arnold Press2 × 8–10
  4. Nordic Ham Curl1 × 8–10
  5. Meadows Row2 × 10–12
  6. Inverse Zottman Curl1 × 10–12 (dropset)
  7. Machine Lateral Raise1 × 10–12 (dropset)
  8. Pec Deck1 × 10–12 (dropset)
Try it in the app
Credit where it is due

This workout is a Kohlrabi original.