Upper (Hypertrophy)
~1 h 067 exercises · 28 sets| Exercise | Sets × reps | Rest | Load | |
|---|---|---|---|---|
 | Développé couché incliné Chest | 4 × 8-12 | 2 min | To figure out |
 | Écarté aux haltères Chest | 4 × 8-12 | 2 min | To figure out |
 | Rowing assis à la poulie Lats | 4 × 8-12 | 2 min | To figure out |
 | Rowing à un bras avec haltère Lats | 4 × 8-12 | 2 min | To figure out |
 | Élévations latérales Front deltoid | 4 × 8-12 | 90 s | To figure out |
 | Curl biceps incliné aux haltères Biceps | 4 × 8-12 | 75 s | To figure out |
 | Extensions triceps à la poulie Triceps | 4 × 8-12 | 75 s | To figure out |
Session volume, by muscle group
- Chest8 sets
- Lats8 sets
- Front deltoid4 sets
- Biceps4 sets
- Triceps4 sets
How to progress
No fixed increment given by the source: on Power sessions, add weight once you hit the top of the rep range, keeping 1 rep in reserve on every set. On Hypertrophy sessions, complete the reps before adding weight. Start with fewer sets than the stated maximum until you're used to the workload. Main lifts shouldn't be substituted; accessories can be adapted to available equipment.