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Hypertrophy

Essentials: Week 7 · Full Body

Week 7 of 12 · Full Body: Incline Machine Press, Single-Leg Leg Press (Heavy), plus 6 more.

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

The workout

  1. Incline Machine Press2 × 8–10
  2. Single-Leg Leg Press (Heavy)1 × 6–8 per leg
  3. Single-Leg Leg Press (Back-Off)1 × 10–12 per leg
  4. Pendlay Row2 × 8–10
  5. Glute-Ham Raise1 × 10–12
  6. Spider Curl1 × 12–15 (dropset)
  7. Cable Lateral Raise1 × 12–15 (dropset)
  8. Hanging Leg Raise1 × 12–15
Try it in the app
Credit where it is due

This workout is a Kohlrabi original.