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Hypertrophy

Essentials: Week 3 · Full Body

Week 3 of 12 · Full Body: Hack Squat (Heavy), Hack Squat (Back-Off), plus 6 more.

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

The workout

  1. Hack Squat (Heavy)1 × 4–6
  2. Hack Squat (Back-Off)1 × 8–10
  3. Incline DB Press2 × 8–10
  4. Seated Hamstring Curl1 × 10–12
  5. T-Bar Row2 × 10–12
  6. DB Bicep Curl1 × 12–15 (dropset)
  7. DB Lateral Raise1 × 12–15 (dropset)
  8. Cable Crunch1 × 12–15 (dropset)
Try it in the app
Credit where it is due

This workout is a Kohlrabi original.