Fitness and MMA Blog

A Week Training Program for Hypertrophy - Train Like Simeon Panda In this blog post, we'll be taking a closer look at a 5-day workout program with the goal of hypertrophy, inspired by fitness model Simeon Panda. This program includes five intense weight training sessions and two rest days each week. Table of Contents Day 1: Chest and Triceps Day 2: Back and Biceps Day 3: Rest Day Day 4: Legs Day 5: Shoulders and Abs Day 6 & 7: Rest Days Day 1: Chest and Triceps Bench Press - 4 sets of 8-12 reps Incline Dumbbell Press - 4 sets of 8-12 reps Cable Flyes - 3 sets of 10-15 reps Dips - 3 sets of 10-15 reps Skull Crushers - 3 sets of 8-12 reps Triceps Pushdown - 3 sets of 10-15 reps Day 2: Back and Biceps Deadlift - 4 sets of 6-8 reps Weighted Pull-ups - 4 sets of 8-12 reps Barbell Rows - 4 sets of 8-12 reps Seated Cable Rows - 3 sets of 10-15 reps Barbell Curls - 3 sets of 8-12 r

How to organize your workout over a week to gain muscle? This is where the notion of splits comes in: which day will you train your pecs or your legs for example? It's a six-day program organized around alternating push and pull . Les muscles sollicités lors de pousser: Pectoraux Triceps Épaules Quadriceps Les muscles sollicités lors du tirage: Dos Biceps Ischio-jambiers

Here is a 5 day a week weight training program that will allow you to combine strength and hypertrophy . The first two days are dedicated to strength. The first day will work the upper body and the second day the lower body , allowing the other part to rest. The strength days: As a reminder, strength work in bodybuilding consists of doing few sets with few repetitions on each set but loading . Hypertrophye days: The other three days are therefore devoted to muscle hypertrophy. In this type of work we increase the number of sets and the number of repetitions but the weight load decreases.