So here is the Targeted Hypertrophy Training (THT) I am currently doing..I will give monthly updates
Monday
Workout
| Rest After Set | Rep Range | Weight | Reps |
| Overhead Press | 4 mins | 8 to 12 | 95 | 12 |
| Dumbbell Lateral Raises | none | 8 to 12 | 15 | 15 |
| Overhead Press | 4 mins | 8 to 12 | 100 | 10 |
| Dumbbell Lateral Raises | none | 8 to 12 | 15 | 15 |
| Overhead Press | 2 mins | 8 to 12 | 95 | 11 |
| Overhead Press | 2mins | 8 to 12 | 95 | 10 |
| Overhead Press | 4 mins | 8 to 12 | 90 | 10 |
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| Cable Shrugs | 2 mins | 8 to 12 | 315 | 6 |
| Cable Shrugs | 2 mins | 8 to 12 | 315 | 11 |
| Cable Shrugs | 2 mins | 8 to 12 | 275 | 12 |
| Cable Shrugs | done! | 8 to 12 | 275 | 12 |
Tuesday Workout
| Barbell Squat | 4 mins | 8 to 12 | 315 | 10 |
| Barbell Squat | 4 mins | 8 to 12 | 275 | 8 |
| Leg Press | 4 mins | 8 to 12 | 365 | 12 |
| Leg Press | 3 mins | 8 to 12 | 365 | 12 |
| Leg Extensions | 3 mins | 8 to 12 | 60 | 12 |
| Leg Curls | 4 mins | 8 to 12 | 45 | 12 |
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| Calf Raises | 2 mins | 8 to 12 | 180 | 12 |
| Calf Raises | 2 mins | 8 to 12 | 180 | 12 |
| Calf Raises | done! | 8 to 12 | 175 | 10 |
Wednesday Workout !!
| Rest After Set | Rep Range | Weight | Reps |
| Barbell Bench Press | 3 mins | 8 to 12 | 190 | 10 |
| Pec Deck | 3 mins | 8 to 12 | 120 | 8 |
| Pec Deck | none | 8 to 12 | 110 | 11 |
| Barbell Bench Press | 4 mins | 8 to 12 | 185 | 6 |
| Pec Deck | none | 8 to 12 | 80 | 12 |
| Barbell Bench Press | 3 mins | 8 to 12 | 155 | 8 |
| Barbell Bench Press | 4 mins | 8 to 12 | 135 | 12 |
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| Weighted Sit-Ups | 2 mins | 8 to 12 | 25 | 12 |
| Weighted Sit-Ups | 2 mins | 8 to 12 | 25 | 12 |
| Weighted Sit-Ups | 2 mins | 8 to 12 | 25 | 12 |
| Hanging Leg Raises | 2 mins | 8 to 12 | BW | 12 |
| Hanging Leg Raises | 2 mins | 8 to 12 | BW | 10 |
| Hanging Leg Raises | done! | 8 to 12 | BW | 7 |
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| Thursday Workout |
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| Rest After Set | Rep Range | Weight | Reps |
| Deadlift | 3 mins | 4 to 6 | 315 | 10 |
| Deadlift | 4 mins | 4 to 6 | 315 | 6 |
| Deadlift | 3 mins | 4 to 6 | 275 | 6 |
| Barbell Row | 2 mins | 8 to 12 | 135 | 10 |
| Barbell Row | 2 mins | 8 to 12 | 135 | 9 |
| Decline Cable Pullovers* | 2 mins | 8 to 12 | 40 | 12 |
| Decline Cable Pullovers* | 5 mins | 8 to 12 | 40 | 12 |
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| Cable Preacher Curls | 2 mins | 8 to 12 | 60 | 12 |
| Cable Preacher Curls | 2 mins | 8 to 12 | 60 | 10 |
| Cable Preacher Curls | none | 8 to 12 | 50 | 10 |
| Barbell Curls | 2 mins | 8 to 12 | 50 | 10 |
| Barbell Curls | 2 mins | 8 to 12 | 50 | 10 |
| Barbell Curls | done! | 8 to 12 | 40 | 12 |
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| Friday Workout |
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| Rest After Set | Rep Range | Weight | Reps |
| French Curls | 3 mins | 8 to 12 | 90 | 12 |
| French Curls | 3 mins | 8 to 12 | 80 | 10 |
| French Curls | 4 mins | 8 to 12 | 70 | 12 |
| Tricep Pushdowns | 3 mins | 8 to 12 | 90 | 12 |
| Tricep Pushdowns | 3 mins | 8 to 12 | 85 | 10 |
| Tricep Pushdowns | 2 mins | 8 to 12 | 80 | 12 |
| Tricep Pushdowns | done! | 12 to 15 | 55 | 15 |
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| I am hurting in a good way from head to toe. |
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12:53 PM | 
Posted by
Aaron
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