Muscle Hypertrophy Exercises for Beginners Level 2
After 18 weeks of training you must be feeling the effect in your muscles. The rewards of increased strength and stamina are now felt. The way you walk and the body confidence would have improved significantly. The time and energy was well spent to start growing shapely muscles. After the Muscle Hypertrophy Exercises for Beginners Level 1, we shall now introduce you to the Muscle Hypertrophy Exercises for Beginners Level 2.
We don’t want to call you a beginner now, but for the body you are a beginner. The vast array of signaling systems have just begun to recognize that you may subject the body to more intense physical stress. For details about Intense Exercise, Nutrition and Recovery please refer to Muscle Toning Exercises for Beginners.
Muscle Hypertrophy Exercises for Beginners – Level 2
This schedule is for developing muscle mass by imposing stress on all types of muscle fibers (fast twitch, intermediate twitch and slow twitch fibers). During this phase the emphasis is on increasing the intensity and adding free weight exercises. The individual gains mass and improves technique. This is a preparatory phase before moving on to the next level
Workout schedule, 4 days in a week, after 10 minutes of warm up exercises. Perform 2 sets each of 12 repetitions, using a weight which you cannot lift more than 12 times. Rest between sets – 1 minute
Day 1 & Day 3 (eg. Mon and Thu ) Legs, Back, Biceps
1. Squats
2. Leg Press
3. Leg Curl
4. Seated Calf Raises
5. Pulley Rowing
6. One arm Dumbell Rowing
7. Barbell Curls
8. Concentration Curl (Dumbell)
Day 2 & Day 4 ( eg. Tue and Fri ) Chest, Shoulder, Triceps
1. Flat Bench Press
2. Incline Machine Press
3. Flat Flyes
4. Military Press (Barbell Press)
5. Dumbell Lateral (Side) Raises
6. Shrugs
7. French Dips (Triceps Dips)
8. Triceps Dumbell Extension
- Remember to cool down and stretch before you leave the Gymnasium.
We recommend the ‘Muscle Hypertrophy Exercises for Beginners Level 2’ for a period of 6 weeks after which you can start with the schedule given in Muscle Hypertrophy Exercises for Beginners Level 3