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Hypertrophy

Essentials: Week 9 · Upper

Week 9 of 12 · Upper: Machine Chest Press (Heavy), Machine Chest Press (Back-Off), plus 5 more.

  • Biceps
  • Chest
  • Forearms
  • Lats
  • Middle Back
  • Shoulders
  • Triceps

The workout

  1. Machine Chest Press (Heavy)1 × 4–6
  2. Machine Chest Press (Back-Off)1 × 8–10
  3. Machine Pulldown2 × 10–12 (dropset)
  4. Cable Shoulder Press2 × 12–15 (dropset)
  5. Helms DB Row2 × 10–12
  6. A1: Overhead Cable Triceps Extension2 × 12–15
  7. A2: Cable EZ Curl2 × 12–15
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Credit where it is due

This workout is a Kohlrabi original.