Week Four of my Black Adam Workout from RP Hypertrophy. You may notice that I started a bulking program, so I’ve been gaining some weight. Figured, with the holidays, it’s easier to bulk than it is to lose weight. Plus, I figured if I could get my muscles bigger now, when I do start cutting for beach season, I will look a lot more defined.
Monday
| Excercise/Sets | Weight | Reps |
| Pulldown (Normal Grip) – Set 1 | 160 lbs | 8 |
| Pulldown (Normal Grip) – Set 2 | 160 lbs | 8 |
| Assisted Pullup (Parallel Grip) – Set 1 | 70 lbs | 8 |
| Assisted Pullup (Parallel Grip) – Set 2 | 70 lbs | 8 |
| Dumbbell Fly (Incline) – Set 1 | 30 lbs | 13 |
| Dumbbell Fly (Incline) – Set 2 | 30 lbs | 13 |
| Machine Flye – Set 1 | 145 lbs | 11 |
| Machine Flye – Set 1 | 145 lbs | 11 |
| Cable Shrug – Set 1 | 65 lbs | 15 |
| Cable Shrug – Set 2 | 65 lbs | 15 |
| Cable Shrug – Set 3 | 65 lbs | 15 |
Tuesday
| Exercise/Set | Weight | Reps |
| Cable Curl – Set 1 | 50 lbs | 16 |
| Cable Curl – Set 2 | 50 lbs | 16 |
| Cable Curl – Set 3 | 50 lbs | 16 |
| Cable Triceps Pushdown (Single-Arm) – Set 1 | 20 lbs | 14 |
| Cable Triceps Pushdown (Single-Arm) – Set 2 | 20 lbs | 14 |
| Dip – Set 1 | Body Weight – 214 lbs | 9 |
| Dip – Set 2 | Body Weight – 214 lbs | 9 |
| Barbell Good Morning (High Bar) – Set 1 | 115 lbs | 16 |
| Belt Squat – Set 1 | 290 lbs | 15 |
| Belt Squat – Set 2 | 290 lbs | 15 |
Wednesday
| Exercise/Set | Weight | Reps |
| Dumbbell Press Fly (Flat) – Set 1 | 40 lbs | 13 |
| Dumbbell Press Fly (Flat) – Set 2 | 40 lbs | 13 |
| Pushup (Narrow Grip) – Set 1 | Body Weight – 214 lbs | 17 |
| Pushup (Narrow Grip) – Set 2 | Body Weight – 214 lbs | 17 |
| Freemotion Y-Raises (Paused) – Set 1 | 12.5 lbs | 13 |
| Freemotion Y-Raises (Paused) – Set 2 | 12.5 lbs | 13 |
| Freemotion Y-Raises (Paused) – Set 3 | 12.5 lbs | 13 |
| Pullup (Normal Grip) – Set 1 | Body Weight – 214 lbs | 5 |
| Pullup (Normal Grip) – Set 2 | Body Weight – 214 lbs | 5 |
| T-Bar Row – Set 1 | 97.5 lbs | 13 |
| T-Bar Row – Set 2 | 97.5 lbs | 13 |
Thursday
I like the JM Press over Skull Crushers. I find this exercise to be better on my elbow joints and I find that by going to my neck instead of my forehead, I do a better job at keeping my elbows in.
| Exercise/Set | Weight | Reps |
| Seated Leg Curl – Set 1 | 120 lbs | 10 |
| Smith Machine Squate (Feet Forward) – Set 1 | 245 lbs | 10 |
| Smith Machine Squate (Feet Forward) – Set 2 | 245 lbs | 10 |
| EZ Bar Curl (Narrow Grip) – Set 1 | 55 lbs | 14 |
| EZ Bar Curl (Narrow Grip) – Set 2 | 55 lbs | 14 |
| EZ Bar Curl (Narrow Grip) – Set 3 | 55 lbs | 14 |
| JM Press – Set 1 | 65 lbs | 15 |
| JM Press – Set 2 | 65 lbs | 15 |
| Cable Overhead Triceps Extension (Rope) – Set 1 | 30 lbs | 14 |
| Cable Overhead Triceps Extension (Rope) – Set 2 | 30 lbs | 14 |
Friday
| Exercise/Set | Weight | Reps |
| Dumbbell Lateral Raise – Set 1 | 20 lbs | 16 |
| Dumbbell Lateral Raise – Set 2 | 20 lbs | 16 |
| Dumbbell Lateral Raise – Set 3 | 20 lbs | 16 |
| Dumbbell Row (Single-Arm, Supported) – Set 1 | 65 lbs | 18 |
| Dumbbell Row (Single-Arm, Supported) – Set 2 | 65 lbs | 18 |
| Pulldown (Upright Torso to Abs) – Set 1 | 127.5 lbs | 10 |
| Pulldown (Upright Torso to Abs) – Set 2 | 127.5 lbs | 10 |
| Machine Flye – Set 1 | 150 lbs | 10 |
| Machine Flye – Set 2 | 150 lbs | 10 |
| Smith Machine Bench Press (Wide Grip – Set 1 | 210 lbs | 9 |
| Smith Machine Bench Press (Wide Grip – Set 2 | 210 lbs | 9 |
Leave a Comment