Muscle Hypertrophy Exercises for Beginners Level 3
After 24 weeks of training your patience is now paying off. The shapely muscles now start growing in size. By now you would be recruiting more muscles during your exercise. The compound exercises in your earlier schedules were meant to recruit the supporting muscles during exercise. From this stage onwards more isolation exercises involving single joint movements will be included in your schedule. After the Muscle Hypertrophy Exercises for Beginners Level 2, we shall now introduce you to the Muscle Hypertrophy Exercises for Beginners Level 3.
Your beginner status will be over in 6 weeks from now. Your large muscles are now supported by the smaller supporting muscles during intense exercise and muscle hypertrophy will result in larger shapely muscles. All your joints would have adapted to the newer levels of activity and stress. Your muscle cells would have developed a lot more insulin receptors to allow more Glucose and Nutrition to enter and contribute to muscle growth. For the first time specific Abdominal exercises are introduced.
For details about Intense Exercise, Nutrition and Recovery please refer to Muscle Toning Exercises for Beginners.
Muscle Hypertrophy Exercises for Beginners – Level 3
This schedule is for developing muscles by imposing stress through isolation exercises. During this phase the emphasis is on increasing the intensity and duration of exercises. The individual gains mass, strength and improves technique.
Workout schedule, 4 days in a week, after 10 minutes of warm up exercises. Perform 3 sets each of 12 repetitions, using a weight which you cannot lift more than 12 times. Rest between sets – 1 to 2 minutes
Day 1 & Day 3 (eg. Mon and Thu ) Legs, Back, Biceps
1. Leg Extension
2. Leg Curl
3. Standing Calf Raises
4. Lats Pull Down
5. Barbell Rowing
6. Incline bench Dumbell Curls
7. Preacher Curls
Day 2 & Day 4 ( eg. Tue and Fri ) Chest, Shoulder, Triceps
1. Flat Bench Dumbell Press
2. Decline Bench Press
3. Arnold Press
4. Upright Rows (Barbell or Cable )
5. Lying Down Triceps Extension
6. Triceps Dumbell Kickbacks
7. Abs crunches
- Remember to cool down and stretch before you leave the Gymnasium.
We recommend the ‘Muscle Hypertrophy Exercises for Beginners Level 3’ for a period of 6 weeks after which you can start with the schedule given in Muscle Hypertrophy Exercises for Intermediates Level 1