What if you dont have guaranteed access to certain machines in this program? For example, if i am doing bench and then I go to do another exercise, what if the bench is taken when I get back? Has anyone had success with this workout plan at a public gym?
Question about The Anti-Bodybuilding Hypertrophy Program
- Thread starter hoosiers15
- Start date
I go to the gym and setup four areas, bench, squat, deadlift, and row. If a certain piece is taken, than I go for an alternate. DB bench and DB row can be done in the same place. The gym I go to is smaller and the squat racks amazingly are near the benches. Most people who come in only want to do curls and bench anyways, so I guess I may be lucky.
Did you get that from my log?
Did you get that from my log?
yeah i found it in your log, and i thought it looked like a good plan but i still dont think i could do certain exercises because of them being taken. Do you know of any alternatives for this program? Like maybe switching it so I wouldnt have to do supersets, and maybe just a set of one workout at a time? i have been unsuccessful in the past 2 weeks in finding a good workout and I am looking to start tomorrow, but might not be able to.
Supersets are a must.
ok then lets say i just want to do a full body routine 4 days a week. Would this be a good start? Is this plan good?
Workout #1
EXERCISE
Flat Bench Press
Chin Ups
Bar Bell Deadlift
Leg Press (Quad)
Cable Pushdown (tri)
Dumbell Curls (bi)
Weight Row
Squats
Military Press
Workout #2
EXERCISE
Incline Bench Press---
Pullups
Barbell Deadlift
Cable Pull up (tri)
Leg Press (quad)
Hammer Curl (bi)
Upright Row
Squats
Military Press
Workout #3
EXERCISE
Close Grip Bench Press
Barbell Deadlift
Lat Pull Down
Reverse Barbell Curls (Tri)
Dumbell Curls (Bi)
Leg Press (Quad)
Weight Row----
Squats
Military Press
Workout #1
EXERCISE
Flat Bench Press
Chin Ups
Bar Bell Deadlift
Leg Press (Quad)
Cable Pushdown (tri)
Dumbell Curls (bi)
Weight Row
Squats
Military Press
Workout #2
EXERCISE
Incline Bench Press---
Pullups
Barbell Deadlift
Cable Pull up (tri)
Leg Press (quad)
Hammer Curl (bi)
Upright Row
Squats
Military Press
Workout #3
EXERCISE
Close Grip Bench Press
Barbell Deadlift
Lat Pull Down
Reverse Barbell Curls (Tri)
Dumbell Curls (Bi)
Leg Press (Quad)
Weight Row----
Squats
Military Press
Wheres the squats?
I would give ABBH a shot before turning it down. Go to your gym and see how it goes. If your SS calls for chest then back, than do db chest/db row. Its that simple. Vary the exercise not the program.
I would give ABBH a shot before turning it down. Go to your gym and see how it goes. If your SS calls for chest then back, than do db chest/db row. Its that simple. Vary the exercise not the program.
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sorry. not sure what you mean by "where"?
I think i will try the anti- plan and see how it goes for awhile. i'll post my final plan once i put it together. thanks for the help
Where as in "why are there no squats" in your routine? 
Give it a go (ABBH) and see what happens.
Give it a go (ABBH) and see what happens.You shouldn't have that problem.
Bench is paired together with bent over rows. Load up your bar for the bentover row right next to your bench and leave your towel on the bench. That's the international sign for "this bench is taken chump".