The last week or third week of the Chest-Leg routine (first micro-cycle) from the Hypertrophy Routine
The following weeks will consist of a Full-Body routine, reducing the workout frequency to 3 days. For now, we will maintain our F2 pattern both for the upper and lower body.
As always, we are going to add new things to the routine in order to keep progressing!
Benefits of Unilateral Exercises
They consists of doing a determined exercise exclusively using half of the muscle group that is involved. Therefore, it has many benefits for athletes, more specifically, when it comes to muscle growth. Above all, we are going to use dumbbells instead of bars.
For example: Single Hand Bench Press with Dumbbell VS Bench Press with Bar.
There are many exercises that can be adapted to this style:
- Single Hand Press
- Single Hand Row
- Pull ups
- Push ups
Moreover, we can use any element for this purpose: bar, dumbbell, kettlebell, straps, our own body weight…
Single Hand Push Ups
Why train Unilaterally?
Our hypertrophy routine can be combined with any strategy that will help us improve and progress. Using unilateral exercises and movements provides a series of benefits that we should take advantage. But let’s not forget about our main objective: gaining muscle mass.
- Strengthening the core
- Correcting muscle imbalances and weakness
- Stimulating the muscle activation
- Prevent injuries
- Enhance isolated exercises
- Possible solution against stagnation
Most of us has muscle imbalances but we do not notice because we train “bilaterally”. In this case, our own body tries to correct this issue or compensate it. However, this can increase the risk of injury in the long term or result in incorrect movement patterns. Using unilateral exercises in our hypertrophy routine can actually solve this problem.
Change the Grip and Angles
Apart from training unilaterally, another important aspect for any routine would be changing both the grip (bar, dumbbell) as well as the angle.
Why change the grip and angle of the exercises? This strategy will produce a new stimulus which will contribute to our progression and muscle growth. This is due to the fact that the limiting factor does not come from the exercise itself, rather, it comes from our grip strength.
Tip -> need to work on the grip strength 😉
In other cases, it can be due to lowering the risk of injury or avoid overcharging a joint. The next one that comes to mind is the shoulder, with a neutral grip in pull ups, we will avoid pinching.
Dumbbell Row with Reverse Grip
Chest Leg Third Week Routine Scheme
|Day 1 Chest|
|Day 2 Leg|
|Day 3 Rest|
|Day 4 Chest|
|Day 5 Leg|
|Day 6 Active Rest|
|Day 7 Cardio: HIIT|
Hypertrophy Routine 3rd Week
|Day 1: Chest|
|1) Activation: Clapping Push Ups: 3×10 – 60s|
|2) Bench Press: a+b|
|3) Reverse Grip 45º Row: 5 sets – 60s|
|4) SuperSet: 6 rounds – 60s between sets, 90s between rounds|
|5) Complete 100x Chest Dips -> 10 in 10 – 60s (do the dips, then the curl and rest)|
|Day 2: Leg|
|1) Activation: Jump Squats::5×10 – 60s|
|2) Frontal Squats: a+b|
|3) Stiff Leg Deadlifts: 5 sets – 90s|
|4) Calf Raises with bar: 3 rounds – 90s|
|5) Nordic Hamstring Curl: 3 sets with 15 reps – 60s|
|6) Abdomen: Weighted Isometric Plank [disk 20kg] – Accumulate 3 min (every time we rest, stop the timer; do that until you accumulate 3 minutes.)|
|Day 3: Chest|
|1) Activation: Clapping Push Ups: 5×5 – 30s|
|2) Military Press: a+b|
|3) T Row: 5 sets – 90s|
|4) Behind the Back Barbell Shrugs: 4 sets with 10 reps [80kg] – 75″|
|5) SuperSet: 3 rounds – 60s|
|6) SuperSet::3 rounds – 60s|
|Day 4: Leg|
|1) Activation: Complete 30x Lunges (per leg)|
|2) Press: 3 rounds – 60s between sets, 90s between rounds|
|3) SuperSet: 3 rounds – 90s|
|4) SuperSet: 3 rounds – 90s|
|5) SuperSet: 3 rounds – 90s|
|6) Myo-Reps: Seated Calf Raises|
|7) Abdomen: Ab Rollout::4 sets with 15 reps – 45s|