Week Two of my Black Adam Workout from RP Hypertrophy. All-in-all, the workout hasn’t been bad. The focus on the Back and Chest has been fun. Doing non-assisted pullups for the first time was interesting. Especially since I haven’t been able to do one in decades. Getting up to 5 has been a big win, even though I could probably work on my form still.
Monday
It was hard to do any super-sets to save time on this one given that all the exercises were at different stations.
| Excercise/Sets | Weight | Reps |
| Pulldown (Normal Grip) – Set 1 | 145 lbs | 10 |
| Pulldown (Normal Grip) – Set 2 | 145 lbs | 10 |
| Assisted Pullup (Parallel Grip) – Set 1 | 65 lbs | 5 |
| Assisted Pullup (Parallel Grip) – Set 2 | 65 lbs | 5 |
| Dumbbell Fly (Incline) – Set 1 | 30 lbs | 11 |
| Dumbbell Fly (Incline) – Set 2 | 30 lbs | 11 |
| Machine Flye – Set 1 | 140 lbs | 10 |
| Machine Flye – Set 1 | 140 lbs | 10 |
| Cable Shrug – Set 1 | 65 lbs | 13 |
| Cable Shrug – Set 2 | 65 lbs | 13 |
| Cable Shrug – Set 3 | 65 lbs | 13 |
Tuesday
Super-setting the Cable Curl and Cable Triceps helped to save some time. Given how your gym is set up and how crowded it is, you may be able to super-set the Good Morning holds and Belt Squats.
| Exercise/Set | Weight | Reps |
| Cable Curl – Set 1 | 50 lbs | 14 |
| Cable Curl – Set 2 | 50 lbs | 14 |
| Cable Curl – Set 3 | 50 lbs | 14 |
| Cable Triceps Pushdown (Single-Arm) – Set 1 | 20 lbs | 12 |
| Cable Triceps Pushdown (Single-Arm) – Set 2 | 20 lbs | 12 |
| Dip – Set 1 | Body Weight – 211 lbs | 8 |
| Dip – Set 2 | Body Weight – 211 lbs | 8 |
| Barbell Good Morning (High Bar) – Set 1 | 115 lbs | 14 |
| Belt Squat – Set 1 | 280 lbs | 15 |
| Belt Squat – Set 2 | 280 lbs | 15 |
Wednesday
| Exercise/Set | Weight | Reps |
| Dumbbell Press Fly (Flat) – Set 1 | 40 lbs | 11 |
| Dumbbell Press Fly (Flat) – Set 2 | 40 lbs | 11 |
| Pushup (Narrow Grip) – Set 1 | Body Weight – 211 lbs | 16 |
| Pushup (Narrow Grip) – Set 2 | Body Weight – 211 lbs | 16 |
| Freemotion Y-Raises (Paused) – Set 1 | 12.5 lbs | 11 |
| Freemotion Y-Raises (Paused) – Set 2 | 12.5 lbs | 11 |
| Freemotion Y-Raises (Paused) – Set 3 | 12.5 lbs | 11 |
| Pullup (Normal Grip) – Set 1 | Body Weight – 211 lbs | 5 |
| Pullup (Normal Grip) – Set 2 | Body Weight – 211 lbs | 5 |
| T-Bar Row – Set 1 | 92.5 lbs | 13 |
| T-Bar Row – Set 2 | 92.5 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 | 112.5 lbs | 10 |
| Smith Machine Squate (Feet Forward) – Set 1 | 235 lbs | 10 |
| Smith Machine Squate (Feet Forward) – Set 2 | 235 lbs | 10 |
| EZ Bar Curl (Narrow Grip) – Set 1 | 55 lbs | 12 |
| EZ Bar Curl (Narrow Grip) – Set 2 | 55 lbs | 12 |
| EZ Bar Curl (Narrow Grip) – Set 3 | 55 lbs | 12 |
| JM Press – Set 1 | 65 lbs | 13 |
| JM Press – Set 2 | 65 lbs | 13 |
| Cable Overhead Triceps Extension (Rope) – Set 1 | 30 lbs | 12 |
| Cable Overhead Triceps Extension (Rope) – Set 2 | 30 lbs | 12 |
Friday
| Exercise/Set | Weight | Reps |
| Dumbbell Lateral Raise – Set 1 | 20 lbs | 14 |
| Dumbbell Lateral Raise – Set 2 | 20 lbs | 14 |
| Dumbbell Lateral Raise – Set 3 | 20 lbs | 14 |
| Dumbbell Row (Single-Arm, Supported) – Set 1 | 65 lbs | 16 |
| Dumbbell Row (Single-Arm, Supported) – Set 2 | 65 lbs | 16 |
| Pulldown (Upright Torso to Abs) – Set 1 | 122.5 lbs | 10 |
| Pulldown (Upright Torso to Abs) – Set 2 | 122.5 lbs | 10 |
| Machine Flye – Set 1 | 140 lbs | 10 |
| Machine Flye – Set 2 | 140 lbs | 10 |
| Smith Machine Bench Press (Wide Grip – Set 1 | 200 lbs | 9 |
| Smith Machine Bench Press (Wide Grip – Set 2 | 200 lbs | 9 |
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