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Good Hypertrophy Templates for Delts and Arms?


Hi I feel like my arms are currently lacking, I currently train Conjugate which consists of 2 Speed days, Upper and Lower, and 2 Max Effort Days, Upper and Lower, I’m not really clued up on hypertrophy only know the basics of progressive overload etc, all 4 of those weekly training days include repatition work which I’d like to replace with a good hypertrophy plan, and combine it with Conjugate.


For biceps: EZ bar curls: 3 x 8-12 + Hammer curls: 3 x 8-12

For triceps: Tricep dips or CG bench: 3 x 6-10 + Tri extensions: 3 x 10-15

For delts: OHP variation: 4 x 6-10 + Lateral raises: 3 x 10-15 + rear delt work…loads of reps on these…like 3-4 x 15-30 etc


If I find a weight too easy so in a 6-10 range I’m doing 10, I will up the weight until I can only do 6 then push for 7 on the next workout?, I will incorporate the movements you have mentioned, thanks.


Your external link will be gone in 3…2…1…

As for hypertrophy-focused arm/delt work, search this site for Training articles written by John Meadows, then do what he says.


Thank you the article was Exrx’s article on West Side.