First I must explain that each exercise is only intended to be performed
to failure on the very last set. Any sets prior to the last are simply
warm-ups. While its the working set that makes us grow, we dont
want to overtrain, youll easily overtrain if you do all of the
sets in this program with optimum intensity. Lastly, make certain
that youre using good form, you cant expect to hit a home
run if you have a crappy swing, well the same applies to lifting.
Incline Barbell Presses: 3 sets 15/10/8 rep scheme. If you end the
last set before failure by mistake, do another set, this is the main
mass builder of the day.
Hammer Strength Machine Presses: 3 sets, strive for continuous tension
on this exercise.
Incline Dumbell Flyes: 3 sets, really emphesise the stretch.
Cable Crossovers: To tie up any loose ends.
Stretch for 5 minutes.
Skull Crushers: Main mass builder for the triceps. I use a 20/15/10
rep scheme on these. They respond better to high reps.
Dips: great for the lower triceps, make them hard as rocks
Tricep Pushdowns: Just a finisher, go high reps, get a burn and a
pump(as if you dont already have one)
Eat and sleep.
LEG DAY/quads only
Now its time to separate the men from the boys. I do what many
consider to be a low volume leg workout, but my legs are bigger than
theirs so who you gonna listen to? Do your working sets hard, make
yourself want to cry, even puke, and you will spur growth. I also
take some ECA before leg day.
Leg press: 4 sets. Thats right, 3 warmup sets, use them to
get a pump, then its time to get psyched up and push some iron.
On my working set I currently do 1080 lbs. Im not super-strong,
most people grossly underestimate how much they can leg press.
Hack Squat: 2 sets, use the first to get a feel for it, then blast
em with one hard one, this will really bring in the lower quads and
the tear-drop on the inner thigh.
Leg Extensions: 2 sets, your work has already been done if you went
hard enough, just mess around and make sure you get a good burn.
GO HOME AND SLEEP
Wednesday: go tan or something, but its an off day.
Back Day/ oh and bis too
Deadlifts: 3 sets. This is the mack daddy of back exercises, these
make you GROW, a lot. Your last set should drain you completely, but
thats fine, these are effective enough its all youll
Bent-over rows: 3 sets. Go heavy, but concentrate on the contraction
more than the weight.
Something with a cable: 3 sets, I change this every workout, just
something thatll give continuous tension.
Standing Barbell Curls: 4 sets. I do two working sets of these.
Preacher Curls: 2 sets, 1 working
Alternating Dumbell Curls: 2 sets, 1 working
Some of you may require more biceps training, I dont. You could
add another exercise if you wish.
Hams and shoulders
Stiff Leg Deadlifts: 2 sets, these will be tough after yesterday,
work through it, for your hamstrings sake.
Leg curls: 3 sets, high reps in the 15-20 range
Power Cleans: 3 sets, these dramatically improve shoulder strength,
use explosiveness here.
Side Lateral Raises: 3 sets, really go for feel on these, concentrate
on those middle delts, shoot for isolation
Side Cable raises: 3 sets, high reps, same concept as above.
Shrugs: 3 sets, dont forget your traps.
Rest all weekend.
Do calves, forearms, and abs when convnient. I try to hit abs and
calves twice per week. Forearms once every other week(mine grow easily).
Make sure your nutrition is top notch to ensure high-intensity in
your workouts, that is the key to this whole program. On any particular
day, if Im tired after my main bodypart, Ill sometimes
go home and make it up on Saturday. I only do with with arms, hams
or delts. Never with back, chest, or quads. I only do early morning
cardio during the week. I like to go on really long bike rides on
the weekends, for fun and for fitness, it really helps keep the fat
off. Good luck.
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