Legs

Shoulder & Back Hypertrophy – Week 2 Progression

Full body

Chest Hypertrophy Optimized

Legs – Yates Main

Logged with Hevy

Shoulder Press (Dumbbell)
Set 1: 10 kg x 15 [Warm-up]
Set 2: 10 kg x 15 [Warm-up]
Set 3: 20 kg x 10 [Drop]
Set 4: 22.5 kg x 8 [Failure]
Set 5: 22.5 kg x 10 [Failure]

Preacher Curl (Machine)
Set 1: 67 kg x 8 
Set 2: 67 kg x 8 [Failure]
Set 3: 53 kg x 10 [Failure]
Set 4: 39 kg x 9 [Drop]

Cable Fly Crossovers
Set 1: 30 kg x 15 
Set 2: 30 kg x 15 
Set 3: 30 kg x 12 
Set 4: 30 kg x 12 

Lat Pulldown (Cable)
Set 1: 60 kg x 15 
Set 2: 60 kg x 15 
Set 3: 70 kg x 14 
Set 4: 90 kg x 10 
Set 5: 100 kg x 6 

Seated Row (Machine)
Set 1: 120 kg x 8 [Failure]
Set 2: 120 kg x 8 [Failure]
Set 3: 125 kg x 5 [Failure]
Set 4: 110 kg x 12 [Failure]

Pull Up
Set 1: 17 reps 
Set 2: 15 reps 
Set 3: 12 reps 
Set 4: 10 reps 
Set 5: 10 reps 

Rear Delt Reverse Fly (Dumbbell)
Set 1: 10 kg x 15 
Set 2: 10 kg x 15 
Set 3: 10 kg x 12 
Set 4: 12.5 kg x 12 
Set 5: 12.5 kg x 10

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Richy McDonald Law

Shoulder & Back Hypertrophy – Week 2 Progression

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Legs

Shoulder & Back Hypertrophy – Week 2 Progression

Full body

Chest Hypertrophy Optimized

Legs – Yates Main

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