Look Who it Was Random video

FREE INTERMEDIATE HYPERTROPHY PROGRAM EXPLAINED - Natural Bodybuilding

2,267 views · Published 26 September 2016 · 9:34 · Indexed 20 October 2026

Channel: Joe Anklam · 2016 · Sports

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DAY 1: CHEST & BACK WORKOUT ROUTINE:

- Upper Body Warm Up (search Joe Anklam - Upper body warm up if you are not sure on this)

- DB Incline Bench: 5 sets of 8-10 reps

- Close Grip/ Wide Grip pull ups: 4 sets total of 8-10 reps (or as many reps as you can do with proper form, 2 sets of each hand grip)

- Barbell Flat Bench: 5 sets of 10, 10, 8, 8, 5

- Seated Cable row: 4 sets of 12-15 reps

- Cable Pec fly: 3 sets of 12-15 reps
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1 arm cable row: 3 sets of 12-15 reps each arm

- Machine pec fly: 3 sets of 12-15 reps
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Cable Lat pulldown: 3 sets of 12-15 reps

- Cable Rope hammer curl: 3 sets of 12-15 reps
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Overhead tricep rope extensions: 3 sets of 12-15 reps

- DB incline curl: 3 sets of 12-15 reps (both arms curling at the same time, palms up through the whole rep)
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Cable EZ bar extensions: 3 sets of 12-15 reps

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