BACK HYPERTROPHY

PULL-PUSH-LEGS
BACK HYPERTROPHY PULL-PUSH-LEGS.
FULL AESTHETICS BASED WORKOUT

Aesthetics Physique is not same as the

BODYBUILDING Physique so the training Approach
is also different.

Aesthetics is all about Symmetry so all pars should

look even , and that is what the PROGRAM has been
for.
WARM-UP:

PRE-EXHAUST
PUSH 1 : PECK-DECK FLY (high grip) + OVERHEAD TRICEP ROPE EXTENSION (low to high) +
MACHINE SHOULDER PRESS (back).

PUSH 2 : PECK-DECK FLY (low grip) + OVERHEAD TRICEP ROPE EXTENSION (high to low) +
MACHINE SHOULDER PRESS (front).

PULL 1 : STRAIGHT ARM ROPE PULL (high to low) + DUMBBELL BICEP CURLS(in at end ).
PULL 2 : STRAIGHT ARM ROPE PULL (low to high) + DUMBBELL BICEP CURLS(standard).
LEGS 1 : ¼ SQUTS + SINGLE LEG BODYWEIGHT CALVE RAISES.
LEGS 2 : GLUTE HAMSTRING RAISE + SINGLE LEG BODYWEIGHT CALVE RAISES.
Note : Do according to the MUSCLE BALANCING only.
DAY 1

BACK + BICEP + FOREARM

Week 1-4 ( 3 Sets of 12 Reps ) and WEEK 5-6 ( + 1 drop set ) and WEEK 7-8 ( + 2
drop sets )

SHORT-HEAD FOCUSED
• PREACHER CABLE CURLS
• SINGLE ARM PREACHER CABLE CURLS
• ROPE PREACHER CABLE CURLS
FOREARM
• FOREARM CURLS
DAY 2

PUSH 1
Week 1-4 ( 3 Sets of 12 Reps ) and WEEK 5-6 ( + 1 drop set ) and WEEK 7-8 ( + 2
drop sets )

UPPER CHEST FOCUSED

• SMITH-MACHINE INCLINED BENCH-PRESS +INCLINED BENCH D.B. FLYS
• INCLINED BENCH CABLE FLYS
• INCLINED BENCH DUMBBELL CHEST-PRESS
• LANDMINE CHEST PRESS

TRICEP LONG-HEAD FOCUSED

• INCLINED BENCH SINGLE ARM OVERHEAD EXTENSION
• INCLINE BENCH CABLE SKULL-CRUSHER
• OVERHEAD DUMBBELL TRICEP EXTENSION

SHOULDER ANTERIOR-DELT FOCUSED

• SMITH-MACHINE BEHIND THE NECK PRESS + CABLE SIDE LATERAL RAISES
• REVERSE PEC-DECK FLYS + D.B. SIDE LATERAL RAISES
DAY 3
LEGS

Week 1-4 ( 3 Sets of 12 Reps ) and WEEK 5-6 ( + 1 drop set ) and WEEK 7-8 ( + 2
drop sets )

QUARDS FOCUSED
• LEG EXTENSION
• SQUATS
• LEG PRESS ( MEDIUM CLOSE )

CALVES
• STANDING CALVE RAISES STANDARD
• STANDING CALVE RAISES STANDARD ( FRONT CALVE )

GLUTES
• HIP-THRUST
DAY 4

BACK + BICEP+ FOREARM

Week 1-4 ( 3 Sets of 12 Reps ) and WEEK 5-6 ( + 1 drop set ) and WEEK 7-8 ( + 2
drop sets )

BICEP
• DIAMOND GRIP DUMBBELL CURLS
• INCLINED BENCH PREACHER CURLS
• STANDARD GRIP E-Z BAR CURLS

FOREARM
• FOREARM TWIST
DAY 5

PUSH 2
Week 1-4 ( 3 Sets of 12 Reps ) and WEEK 5-6 ( + 1 drop set ) and WEEK 7-8 ( + 2
drop sets )

LOWER CHEST FOCUSED

• DECLINED BENCH-PRESS + DECLINED BENCH DUMBBELL FLYS + DECLINED
BENCH DUMBBELL CHEST PRESS
• HIGH TO LOW CABLE FLYS
• HIGH CABLE FLYS
• CHEST DIPS

TRICEP
• ROPE PUSH DOWN
• PULLY PUSH-DOWN SUPINATED GRIP
• CABLE KICKBACK

SHOULDER FRONT-DELT FOCUSED

• SMITH-MACHINE PRESS + DUMBBELL SIDE LATERAL RAISES
• DUMBBELL PRESS
DAY 6

BACK + LEGS
Week 1-4 ( 3 Sets of 12 Reps ) and WEEK 5-6 ( + 1 drop set ) and WEEK 7-8 ( + 2
drop sets )

HAMSTRING AND GLUTEUS FOCUSED

• LEG CURLS
• SUMO DEADLIFT
• LANDMINE STIFF-LEG DEADLIFT
• BARBELL STIFF-LEG DEADLIFT
• HIP-THRUST

CALVES
• CALVES RAISE ( IN + OUT )
• STANDING CALVE RAISES STANDARD ( FRONT CALVE )