Ready for Day 3 of the 8-8-16 muscle building program Today we’re working on Back, Triceps and Delts!
The 8-8-16 Hyper-Growth Program…
Total sets for week 1: 2 sets
Week 2: 3 sets
Week 3: 4 sets
Week 4: 2 sets + increased load
Back Portion:
(10 seconds rest between exercises)
– Close grip, neutral grip pull ups x 8 reps
– Dumbbell rows x 8 reps
– Wide Grip Seated Lat pullovers x 16 reps
2-3 minutes rest per giant set.
Triceps Portion:
(10 seconds rest between exercises)
– Seated overhead tricep extensions x 8 reps
– Dumbbell tricep kickbacks x 8 reps
– Decline dumbbell california presses x 16 reps
2-3 minutes rest per giant set.
Delts Portion:
Progression model:
Week 1: 10 reps
Week 2: 15 reps
Week 3: 20 reps
Week 4: 10 reps + increased load
– Bent over lateral raises
– Lateral raises
– Front delt raises
– Shoulder presses
– Upright rows
Vince DelMonte
Honors Kinesiology Degree
PICP Level 1 and 2 Certified
BioSignature Modulation Practitioner
PIMST & FFT Certified
Precision Nutrition Certified
WBFF Pro Fitness Model
