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153 просмотров43 страницыWorkout protocol for max muscle

Jan 28, 2016

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Workout protocol for max muscle

© All Rights Reserved

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153 просмотров43 страницыWorkout protocol for max muscle

© All Rights Reserved

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Ready to unleash your genetic potential through testosterone activation? We have discovered an

Advanced protocol, which optimizes free testosterone to build significant lean muscle tissue and reduce

unwanted body fat.

Now its time to lay out a plan in the gym for you. Your Muscle Matrix workout protocol

will help you build muscle, increase strength, and burn fat, all in a way that increases your

testosterone. It will also increase other hormones, like growth hormone, while blunting

some of the negative hormones typically associated with strength training like cortisol,

which is catabolic, meaning it breaks down muscle, and not in a good way.

In doing so well prime you for growth, boosting your natural levels of testosterone,

which will contribute to the repair and acceleration of muscle growth. It's really like a

feedback loop. You start in the gym, laying the groundwork for muscle growth so that

create the ultimate environment for maximum, fast muscle growth. After the gym, when

youre recovering, thats when youll really see and experience accelerated gains.

Anatomy of a Workout

There are three tracks: Beginner, Intermediate, and Advanced. Your current fitness level

determines which track youll choose. Ill give you step-by-step workouts for each level,

but at its core, each of the three workout levels has the same three styles of training. As

you progress from Beginner to Advanced the workouts themselves are going to change

and get a little more challenging, but the nucleus of what makes up this work is the same

regardless of whether you're a Beginner, Intermediate, or Advanced.

The workouts are built around a my unique style of training my 5-8-20 method. Each of

those numbers refers to a rep range in each section of the workout. Let's start with the 5

stage, where youll begin. The 5 stage is all about heavy training. You're breaking down

muscle through maximum exertion as you lift heavy weights. Start by doing two warm-up

sets, then do 5 sets of 5 reps. Take a brief rest between sets anywhere from 120 to 180

seconds.

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Research has shown that this style of training is best for maximizing your testosterone,

compared with many other styles of training. The 5 stage is very similar to what is

known as 5 by 5s. You're pushing heavy weight. You're using more compound

movements, bench, squats, deads those types of movement, and you are attacking

the weights. This is pretty close to traditional strength training.

Weights and Ca rdio

The weights portion of the program is built around three unique styles of training,

combined into one workout. Each of these training styles on their own has been

proven in published studies to maximize overall testosterone levels. They've also been

proven to be fantastic for

increasing levels of muscularity

and for burning fat. Well combine

all three, the only three proven

workout styles and methods. In

this combination, youll have

absolute kickass workouts that

optimize your hormonal

environment and get you

accelerated gains.

There's one more powerful piece

youll use to maximize

testosterone, burn body fat, and

build power in your legs, and that

is the right kind of cardio. I recommend sprint training, a form of high-intensity interval

training, proven to increase your testosterone all day long. I use sprints to no end.

They are incredibly helpful for my physique because they keep me shredded and

support muscle growth. Dont do low-intensity steady state cardio. An hour-long jog

for example, will eat into your muscle.

About Progression

Progression is very important. You can't do the same workout over and over again and

expect continued improvement. Your body will adapt, no matter how good the workout

is.

There are 3 ways to progress:

1. You can progress in weight, meaning from workout to workout, you're lifting more

weight. This is progressive overload and this leads to muscle growth.

2. You can also progress in the form of rest times. You can start off resting 120

seconds, and then the next workout, go to 90 seconds, and 60 and 30. By getting

in essentially more work in a shorter time, it creates a positive response in your

body.

3. The third type of progress is with volume. Let's say one week you do 10 sets, the

next week you do 12 sets, and the next week you do 15 sets. This only works up

until a point; the idea is to make continual progress to force your body to respond

by growing.

Whether you're a Beginner, Intermediate, or Advanced, youll progress through each

stage of this program. The workouts ramp up over time. For the 5x5 stage, you're

progressing on weight. The 8x8 stage, you're progressing on rest intervals. Then with the

20x20 rep stage, you're progressing on volume.

It's really cool because you're employing three styles of training while also working

through three different types of progressive overload, all at the same time, which is part

of what makes this program so effective.

Muscle Matrix Workouts are most effective when performed in the late afternoon or evening, preferably

between the hours of 4:00 - 9:00 PM. During this time period the effects of the entire program are optimal.

The actual time you spend in the gym affects what's happening in your body on a

hormonal level. You dont want

to be in the gym for more than

45 minutes because at around

the 45-minute mark, your test

levels start to crash and your

body begins to go into a

catabolic state. Thats when the

stress hormone Cortisol starts

to rise. So, keep your workouts

to under 45 minutes.

All of the workouts that are

provided in this program are

designed to be completed in

30-45 minutes. This is

important for two reasons. One,

because this is the most effective way to do things on a hormonal level, and two, because

it's going to encourage you to keep your pace and your intensity up.

One of the biggest reasons why I've been successful in this sport is because I train with

intensity. I do not talk with friends while I'm working out. I do not take 100 trips to the

bathroom. I don't stand there checking myself out in the mirror. I am focused. I get

through my workouts and then I get food in my system. That's how the real pros do it.

People who are spending 2-3 hours in the gym, I applaud their efforts but it's not the

smartest ways to do things.

by 5

Phase One Weeks 1 - 4:

Start with 2 warm-up sets. Then do 5 sets of 5

reps at 75% of your 1 rep max.

Phase Two Weeks 5 - 8:

Go to 80% of your 1 rep max.

In the third 4 weeks:

Work at 90% of your 1 rep max.

Strength training on its own is great increasing testosterone, muscle, and strength. But

now we're going to incorporate a second style of training. This is 8 by 8 training method.

In this stage, youll pump blood into your muscles and transform how your body looks.

Youll get a great pump that not only feels fantastic, but also actually helps with muscle

growth as a ton of blood and nutrients flood into the muscle. Like all stages of this

program, this specific style of training has been proven in clinical settings to boost your

hormonal response to the training.

The exercises you do in this stage will yield an aesthetically pleasing physique. There's a

big debate about whether or not the actual exercise selection you use impacts how your

body looks. You'll hear strength guys say you should just lift as much weight as possible

and do a routine that includes three exercises. I don't believe that. As a physique model,

I get paid to have a very particular look. I believe you can sculpt the body just like you

can sculpt clay. Because of this, we are going to use some very specific exercises, which

you will see in the video training zone and listed below in the workouts.

8x8 is just what it sounds like 8 sets of 8 reps. Youll use lighter weights as you perform

slightly different types of exercises than you did in the 5x5.

Phase One Weeks 1 - 4:

Use 90-second intervals of rest.

Phase Two Weeks 5 - 8:

Use 60-second intervals of rest.

Phase Three Weeks 9 - 12:

Use 30-second intervals of rest.

This stage is an all-out hellacious finish to your session. Youll do two giant sets to take that

muscle you're targeting to complete failure. To do this, youll forced reps and rest/pause

intervals. For a forced rep, use a spotter who will assist you in nailing one final rep when you

reach the point you feel like you cant possibly do one more. In many cases, you may end

up completing an extra 3, 4, or 5 reps past your point of failure. That overload triggers a

very specific response in your body, one you cant reach just going to failure.

You can't just train like this for an hour straight so its a tactic youll only use in this portion

of your workout. Use it in every workout to cap off the session by completely breaking your

muscle fiber down. That breakdown is necessary for repair and for boosting your hormonal

response. This type of training is scientifically proven to boost testosterone.

Rest/Pa use Intervals

This tactic means taking a weight you can only do 10 reps with, and doing 20. How is that

possible? Lets take squats as an example its one particular exercise where 20-rep

training is pretty popular.

Choose a weight you can do for 10. As you approach 10 and go beyond that, keep it on

you but rest as long as you need between reps to get 20. This is hell, but it produces a type

of growth and hormonal response you can't get any other way. Theres a progression, just

like you did in the previous 2 stages.

Phase One Weeks 1 - 4:

2 giant sets of 2 exercises

Phase Two Weeks 5 - 8:

2 giant sets of 3 exercises

Phase Three Weeks 9 - 12:

2 giant sets of 4 exercises

Muscle Matrix 5/8/20 method, which

will guide all of your workouts. You

wont have to figure out how to do it

on your own; Ill give all of the

workouts based on

Beginner/Intermediate/Advanced,

including the progressions through

phases 1, 2 and 3.

Sprints

Each day that you're not doing a Muscle Matrix weight workout, you're going to perform

rounds of 30-second sprints to maximize your hormonal response and to release free

testosterone into your bloodstream. You need to limit rest in between the sprints to 30-90

seconds.

Below is an outline of how many sprints performed during each sprint session, depending

on what level of the program you're on: Beginner, Intermediate, Advanced. You will do

anywhere from 2-4 sprint sessions a week.

Phase One Weeks 1 - 4:

10 rounds of sprints

Phase Two Weeks 5 - 8:

13 rounds of sprints

Phase Three Weeks 9 - 12:

15 rounds of sprints

There are a ton of different types of HIT workouts and different ways to achieve a similar

hormonal response while keeping your cardio workout fun and interesting. Ill share new

HIT workouts each month with my Muscle Matrix Monthly members. What this means is, if

you want to stick with me and you want to be a long-term client of mine through the Muscle

Matrix Monthly program, youll get enough workouts to do on your sprint days to last

forever, but you know what? You can stick to just normal sprints. That will work for you.

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Coming up, youll get every single workout, with the exercises planned out for you. What

youll need to figure out is whether youre a Beginner, Intermediate, or Advanced. Then

there are only three steps to take before you get started:

1. Print out the workouts.

2. Print out your workout journal.

3. Commit to DOING the workouts.

Heres some good advice I heard once:

The key to building a habit is to start NOW and dont stop. If its any time before midnight

when youre reading this, I want you to get your first workout in TODAY and never turn

back.

Thats why were providing this journal to help you basically to start and to reward yourself

every time you train as you record that training session in your journal.

Ready?

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Sta ge 1

This is basically the strength or heavy aspect of the workout. Each workout will contain

at least one exercise where you will be trying to go for heavy weight or an increasing weight, to

elicit the breakdown of muscle tissue.

- 2 Warm-Up Sets - 5 Working Sets of 5 Reps (each exercise) Heavy weight - 120 180 Second

Rest Intervals - Phase One (Weeks 1-4) Work up to 70% of your 1RM (1 Rep Max) - Phase Two

(Weeks 5-8) Work up to 80% of your 1RM - Phase Three (Weeks 9 and Beyond) Work up to 90%

of your 1RM

Sta ge 2

Stage two incorporates the 8x8 training method as an endurance or pump stage where

volume training is incorporated. It is immensely important to pump as much blood to the targeted

muscle group while training. However, sometimes it just doesn't happen when lifting heavy, so

additional training methods are needed for maximum testosterone activation.

- 8 Working Sets of 8 Reps (each exercise) Moderate, but challenging weight - Phase One (Weeks

1-4) 90 Second Rest Intervals - Phase Two (Weeks 5-8) 60 Second Rest Intervals - Phase Three

(Weeks 9 and Beyond) 30 Second Rest Intervals

Sta ge 3

This is an all out hellacious finish to the resistance session. For this stage, two giant sets

are used to take the targeted muscle to complete failure with forced reps and rest/pause intervals.

- Giant Working Sets of 20 Reps (each exercise) Heavy weight

- The goal here is to select a weight that is challenging and go to failure, utilizing forced reps and

rest/pause tactics. You should not be able to get all 20 reps in one un-interrupted set. Therefore,

you may pause briefly during the set to complete.

- Rest as long as needed between giant sets

- Phase One (Weeks 1-4) Perform 2 Giant Sets of 2 Different Exercises - Phase Two (Weeks 5-8)

Perform 2 Giant Sets of 3 Different Exercises - Phase Three (Weeks 9 and Beyond) Perform 2 Giant

Sets of 4 Different Exercises

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Sprints

On each day you are not doing a TAP Workout, you will perform rounds of 30- Second

Sprints to maximize hormonal response and the release of free testosterone. Limit rest in

between sprints to 30 90 seconds. Below is an outline of how many sprints to perform

during each sprint session. Depending on what program level you begin at (Beginner,

Intermediate or Advanced), you will do anywhere from 2-4 sprint sessions per week.

- Phase One (Weeks 1-4) Perform 10 Rounds of Sprints - Phase Two (Weeks 5-8) Perform

13 Rounds of Sprints - Phase Three (Weeks 9 and Beyond) Perform 15 Rounds of Sprints

*Additionally Phases and HIIT Workouts will be added for Muscle Matrix Monthly Users.

It is time to get into your weekly schedule while using the Muscle Matrix Solution. Below

you will find an outline of how to incorporate the protocol into your weekly schedule. Select

the difficulty level that coincides with your experience and training ability.

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STAGE 1: Incline Dumbbell Bench Press: 2 Warm-Up Sets Grab some moderate

dumbbells and get 2 warm-up sets. Incline Dumbbell Bench Press: 5 Working Sets to

Failure Increasing weight with each set. Go heavy here 70% of 1RM!

STAGE 2: Barbell Deadlifts: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets

of 8. Limit rest to 90 seconds!

STAGE 3: Incline Dumbbell Flyes: 2 Giant Sets of 20 Reps Select a HEAVY weight for this

set and get as many sets as needed to reach 20 total reps. Single-Arm Dumbbell Rows: 2

Giant Sets of 20 Reps (Each Arm) Select a HEAVY weight for this set and get as many sets

as needed to reach 20 total reps.

STAGE 1: Barbell Bent-Over Rows: 2 Warm-Up Sets Load up the barbell and get 2 warmup sets. Barbell Bent-Over Rows: 5 Working Sets to Failure Increasing weight with each set.

Go heavy here 80% of 1RM!

STAGE 2: Decline Dumbbell Bench Press: 8 Working Sets of 8 Reps Grab some moderate

to heavy dumbbells and get 8 sets of 8. Limit rest to 60 seconds!

STAGE 3: Dumbbell Pullovers: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set

and get as many sets as needed to reach 20 total reps. Wide-Grip Lat Pulldowns: 2 Giant

Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach

20 total reps. Pec Deck: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get

as many sets as needed to reach 20 total reps.

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STAGE 1: Smith Machine Bench Press: 2 Warm-Up Sets Load up the Smith Machine and

get 2 warm-up sets. Smith Machine Bench Press: 5 Working Sets to Failure Increasing

weight with each set. Go heavy here 90% of 1RM!

STAGE 2: Barbell Bent-Over Rows: 8 Working Sets of 8 Reps Load up the barbell and get

8 sets of 8. Limit rest to 30 seconds!

STAGE 3: Incline Dumbbell Bench Press: 2 Giant Sets of 20 Reps Select a HEAVY weight

for this set and get as many sets as needed to reach 20 total reps. Seated Cable Rows: 2

Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to

reach 20 total reps. Dumbbell Flyes: 2 Giant Sets of 20 Reps Select a HEAVY weight for this

set and get as many sets as needed to reach 20 total reps. Hammer Strength Rows: 2 Giant

Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach

20 total reps.

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STAGE 1: Barbell Squats: 2 Warm-Up Sets Load up the barbell and get 2 warm-up

sets. Barbell Squats: 5 Working Sets to Failure Increasing weight with each set. Go heavy

here 70% of 1RM!

STAGE 2: Barbell Military Press: 8 Working Sets of 8 Reps Load up the barbell and get 8

sets of 8. Limit rest to 90 seconds!

STAGE 3: Leg Extensions: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and

get as many sets as needed to reach 20 total reps. Dumbbell Side Lateral Raises: 2 Giant

Set of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach

20 total reps.

STAGE 1: Dumbbell Military Press: 2 Warm-Up Sets Grab some moderate dumbbells and

get 2 warm-up sets. Dumbbell Military Press: 5 Working Sets to Failure Increasing weight

with each set. Go heavy here 80% of 1RM!

STAGE 2: Leg Press: 8 Working Sets of 8 Reps Load up the Leg Press and get 8 sets of 8.

Limit rest to 60 seconds!

STAGE 3: Lying Hamstring Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this

set and get as many sets as needed to reach 20 total reps. Barbell Upright Rows: 2 Giant

Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach

20 total reps. Dumbbell Walking Lunges: 2 Giant Sets of 20 Reps (Each Leg) Select a

HEAVY weight for this set and get as many sets as needed to reach 20 total reps.

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STAGE 1: Barbell Squats: 2 Warm-Up Sets Load up the barbell and get 2 warm-up

sets. Barbell Squats: 5 Working Sets to Failure Increasing weight with each set. Go heavy

here 90% of 1RM!

STAGE 2: Dumbbell Side Lateral Raises: 8 Working Sets of 8 Reps Grab some moderate to

heavy dumbbells and get 8 sets of 8. Limit rest to 30 seconds!

STAGE 3: Leg Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as

many sets as needed to reach 20 total reps. Dumbbell Arnold Press: 2 Giant Sets of 20

Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total

reps. Leg Extensions: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as

many sets as needed to reach 20 total reps. Barbell Military Press: 2 Giant Sets of 20

Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total

reps.

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Arms: Phase O ne

STAGE 1: Barbell Curls: 2 Warm-Up Sets Load up the barbell and get 2 warm-up

sets. Barbell Curls: 5 Working Sets to Failure Increasing weight with each set. Go

heavy here 70% of 1RM!

STAGE 2: EZ Bar Skull Crushers: 8 Working Sets of 8 Reps Load up the EZ Bar and

get 8 sets of 8. Limit rest to 90 seconds!

STAGE 3: Single-Arm Dumbbell Preacher Curls: 2 Giant Sets of 20 Reps (Each

Arm) Select a HEAVY weight for this set and get as many sets as needed to reach 20

total reps. Rope Triceps Pushdowns: 2 Giant Sets of 20 Reps Select a HEAVY weight

for this set and get as many sets as needed to reach 20 total reps.

STAGE 1: Overhead Dumbbell Triceps Extensions: 2 Warm-Up Sets Grab a

moderate dumbbell and get 2 warm-up sets. Overhead Dumbbell Triceps

Extensions: 5 Working Sets to Failure Increasing weight with each set. Go heavy

here 80% of 1RM!

STAGE 2: Dumbbell Hammer Curls: 8 Working Sets of 8 Reps Grab some

moderate to heavy dumbbells and get 8 sets of 8. Limit rest to 60 seconds!

STAGE 3: Single-Arm Cable Triceps Pushdowns: 2 Giant Sets of 20 Reps (Each

Arm) Select a HEAVY weight for this set and get as many sets as needed to reach 20

total reps. EZ Bar Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set

and get as many sets as needed to reach 20 total reps. Close-Grip Barbell Bench

Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many

sets as needed to reach 20 total reps.

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STAGE 1: EZ Bar Preacher Curls: 2 Warm-Up Sets Load up the EZ Bar and get 2 warm-up

sets. EZ Bar Preacher Curls: 5 Working Sets to Failure Increasing weight with each set. Go

heavy here 90% of 1RM!

STAGE 2: Overhead Cable Triceps Extensions: 8 Working Sets of 8 Reps Head over to the

cables and get 8 sets of 8. Limit rest to 30 seconds!

STAGE 3: Dumbbell Incline Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this

set and get as many sets as needed to reach 20 total reps. EZ Bar Skull Crushers: 2 Giant

Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach

20 total reps. Barbell Reverse Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this

set and get as many sets as needed to reach 20 total reps. Dumbbell Triceps Kickbacks: 2

Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to

reach 20 total reps.

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Ab s: Phase One

Hanging Leg Raises: 2 Giant Sets of 20 Reps Decline Bench Sit-Ups: 2 Giant Sets of 20 Reps

Ab s: Phase Two

Medicine Ball Twists: 2 Giant Sets of 20 Reps Rope Crunches: 2 Giant Sets of 20 Reps Lying

Leg Raises: 2 Giant Sets of 20 Reps

Ab s: Phase Three

Weighted Decline Bench Sit-Ups: 2 Giant Sets of 20 Reps Hanging Leg Raises: 2 Giant Sets

of 20 Reps Rope Crunches: 2 Giant Sets of 20 Reps V-Ups: 2 Giant Sets of 20 Reps

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STAGE 1: Incline Dumbbell Flyes: 2 Warm-Up Sets Grab some moderate dumbbells and

get 2 warm-up sets. Incline Dumbbell Flyes: 5 Working Sets to Failure Increasing weight

with each set. Go heavy here 70% of 1RM!

STAGE 2: Reverse-Grip Lat Pulldowns: 8 Working Sets of 8 Reps Head over to the Lat

Pulldown and get 8 sets of 8. Limit rest to 90 seconds!

STAGE 3: Barbell Bench Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set

and get as many sets as needed to reach 20 total reps. Barbell Deadlifts: 2 Giant Sets of 20

Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total

reps.

STAGE 1: Wide-Grip Seated Cable Rows: 2 Warm-Up Sets Head over to the Seated Row

and get 2 warm-up sets. Wide-Grip Seated Cable Rows: 5 Working Sets to Failure

Increasing weight with each set. Go heavy here 80% of 1RM!

STAGE 2: Dumbbell Pullovers: 8 Working Sets of 8 Reps Grab a moderate to heavy

dumbbell and get 8 sets of 8. Limit rest to 60 seconds!

STAGE 3: Incline Cable Flyes: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set

and get as many sets as needed to reach 20 total reps. Barbell Bent-Over Rows: 2 Giant

Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach

20 total reps. Decline Barbell Bench Press: 2 Giant Sets of 20 Reps Select a HEAVY weight

for this set and get as many sets as needed to reach 20 total reps.

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STAGE 1: Incline Dumbbell Bench Press: 2 Warm-Up Sets Grab some moderate

dumbbells and get 2 warm-up sets. Incline Dumbbell Bench Press: 5 Working Sets to

Failure Increasing weight with each set. Go heavy here 90% of 1RM!

STAGE 2: Barbell Deadlifts: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets

of 8. Limit rest to 30 seconds!

STAGE 3: Incline Dumbbell Flyes: 2 Giant Sets of 20 Reps Select a HEAVY weight for this

set and get as many sets as needed to reach 20 total reps. Close-Grip Lat Pulldows: 2 Giant

Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach

20 total reps. Barbell Bench Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this

set and get as many sets as needed to reach 20 total reps. Hammer Strength Rows: 2 Giant

Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach

20 total reps.

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STAGE 1: Barbell Military Press: 2 Warm-Up Sets Load up the barbell and get 2 warm-up

sets. Barbell Military Press: 5 Working Sets to Failure Increasing weight with each set. Go

heavy here 70% of 1RM!

STAGE 2: Barbell Upright Rows: 8 Working Sets of 8 Reps Load up the barbell and get 8

sets of 8. Limit rest to 90 seconds!

STAGE 3: Dumbbell Side Lateral Raises: 2 Giant Sets of 20 Reps Select a HEAVY weight

for this set and get as many sets as needed to reach 20 total reps. Barbell Shrugs: 2 Giant

Set of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach

20 total reps.

STAGE 1: Single-Arm Dumbbell Military Press: 2 Warm-Up Sets (Each Arm) Grab some

moderate dumbbells and get 2 warm-up sets. Single-Arm Dumbbell Military Press: 5

Working Sets to Failure (Each Arm) Increasing weight with each set. Go heavy here 80% of

1RM!

STAGE 2: Seated Dumbbell Rear Lateral Raises: 8 Working Sets of 8 Reps Grab some

moderate dumbbells and get 8 sets of 8. Limit rest to 60 seconds!

STAGE 3: Barbell Military Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this

set and get as many sets as needed to reach 20 total reps. Dumbbell Side Lateral Raises: 2

Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to

reach 20 total reps. Dumbbell Upright Rows: 2 Giant Sets of 20 Reps Select a HEAVY

weight for this set and get as many sets as needed to reach 20 total reps.

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STAGE 1: Dumbbell Side Lateral Raises: 2 Warm-Up Sets Grab some moderate dumbbells

and get 2 warm-up sets. Dumbbell Side Lateral Raises: 5 Working Sets to Failure Increasing

weight with each set. Go heavy here 90% of 1RM!

STAGE 2: Standing Barbell Military Press: 8 Working Sets of 8 Reps Load up the barbell

and get 8 sets of 8. Limit rest to 30 seconds!

STAGE 3: Dumbbell Arnold Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this

set and get as many sets as needed to reach 20 total reps. Dumbbell Front Raises: 2 Giant

Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach

20 total reps. Dumbbell Shrugs: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set

and get as many sets as needed to reach 20 total reps. Barbell Upright Rows: 2 Giant Sets

of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20

total reps.

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STAGE 1: Barbell Squats: 2 Warm-Up Sets Load up the barbell and get 2 warm-up

sets. Barbell Squats: 5 Working Sets to Failure Increasing weight with each set. Go heavy

here 70% of 1RM!

STAGE 2: Barbell Stiff Leg Deadlifts: 8 Working Sets of 8 Reps Load up the barbell and

get 8 sets of 8. Limit rest to 90 seconds!

STAGE 3: Dumbbell Walking Lunges: 2 Giant Sets of 20 Reps (Each Leg) Select a HEAVY

weight for this set and get as many sets as needed to reach 20 total reps. Leg Extensions: 2

Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to

reach 20 total reps.

STAGE 1: Leg Extensions: 2 Warm-Up Sets Head over to the Leg Extension and get 2

warm-up sets. Leg Extensions: 5 Working Sets to Failure Increasing weight with each set.

Go heavy here 80% of 1RM!

STAGE 2: Leg Press: 8 Working Sets of 8 Reps Load up the Leg Press and get 8 sets of 8.

Limit rest to 60 seconds!

STAGE 3: Lying Hamstring Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this

set and get as many sets as needed to reach 20 total reps. Dumbbell Stiff Leg Deadlifts: 2

Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to

reach 20 total reps. Hack Squats: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set

and get as many sets as needed to reach 20 total reps.

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STAGE 1: Barbell Stiff Leg Deadlifts: 2 Warm-Up Sets Load up the barbell and get 2

warm-up sets. Barbell Stiff Leg Deadlifts: 5 Working Sets to Failure Increasing weight with

each set. Go heavy here 90% of 1RM!

STAGE 2: Barbell Squats: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets of

8. Limit rest to 30 seconds!

STAGE 3: Dumbbell Split Squats: 2 Giant Sets of 20 Reps Select a HEAVY weight for this

set and get as many sets as needed to reach 20 total reps. Leg Press: 2 Giant Sets of 20

Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total

reps. Seated Calf Raises: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get

as many sets as needed to reach 20 total reps. Seated Hamstring Curls: 2 Giant Sets of 20

Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total

reps.

29

Arms: Phase O ne

STAGE 1: Dumbbell Hammer Curls: 2 Warm-Up Sets Grab some moderate dumbbells

and get 2 warm-up sets. Dumbbell Hammer Curls: 5 Working Sets to Failure Increasing

weight with each set. Go heavy here 70% of 1RM!

STAGE 2: Overhead Dumbbell Triceps Extensions: 8 Working Sets of 8 Reps Grab some

moderate dumbbells and get 8 sets of 8. Limit rest to 90 seconds!

STAGE 3: Single-Arm Dumbbell Preacher Curls: 2 Giant Sets of 20 Reps (Each Arm) Select

a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. SingleArm Dumbbell Skull Crushers: 2 Giant Sets of 20 Reps (Each Arm) Select a HEAVY weight

for this set and get as many sets as needed to reach 20 total reps.

STAGE 1: EZ Bar Skull Crushers: 2 Warm-Up Sets Load up the EZ Bar and get 2 warm-up

sets. EZ Bar Skull Crushers: 5 Working Sets to Failure Increasing weight with each set. Go

heavy here 80% of 1RM!

STAGE 2: Barbell Curls: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets of 8.

Limit rest to 60 seconds!

STAGE 3: Rope Triceps Pushdowns: 2 Giant Sets of 20 Reps Select a HEAVY weight for

this set and get as many sets as needed to reach 20 total reps. EZ Bar Curls: 2 Giant Sets of

20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20

total reps. Overhead Dumbbell Triceps Extensions: 2 Giant Sets of 20 Reps Select a HEAVY

weight for this set and get as many sets as needed to reach 20 total reps.

30

STAGE 1: Single-Arm Dumbbell Preacher Curls: 2 Warm-Up Sets (Each Arm) Grab a

moderate dumbbell and get 2 warm-up sets. Single-Arm Dumbbell Preacher Curls: 5

Working Sets to Failure (Each Arm) Increasing weight with each set. Go heavy here 90%

of 1RM!

STAGE 2: Close-Grip Barbell Bench Press: 8 Working Sets of 8 Reps Load up the barbell

and get 8 sets of 8. Limit rest to 30 seconds!

STAGE 3: Barbell Drag Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set

and get as many sets as needed to reach 20 total reps. EZ Bar Skull Crushers: 2 Giant Sets

of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20

total reps. Reverse-Grip EZ Bar Preacher Curls: 2 Giant Sets of 20 Reps Select a HEAVY

weight for this set and get as many sets as needed to reach 20 total reps. Dumbbell Triceps

Kickbacks: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets

as needed to reach 20 total reps.

31

Ab s: Phase One

Stability Ball Crunches: 2 Giant Sets of 20 Reps Jackknife Sit-Ups: 2 Giant Sets of 20 Reps

Abs: Pha se Two

Hanging Leg Raises: 2 Giant Sets of 20 Reps Rope Crunches: 2 Giant Sets of 20 Reps Cable

Woodchoppers: 2 Giant Sets of 20 Reps

Abs: Pha se Three

Weighted Decline Bench Sit-Ups: 2 Giant Sets of 20 Reps Reverse Crunches: 2 Giant Sets of

20 Reps Rope Crunches: 2 Giant Sets of 20 Reps Medicine Ball Twists: 2 Giant Sets of 20

Reps

32

STAGE 1: Dumbbell Bench Press: 2 Warm-Up Sets Grab some moderate dumbbells and

get 2 warm-up sets. Dumbbell Bench Press: 5 Working Sets to Failure Increasing weight

with each set. Go heavy here 70% of 1RM!

STAGE 2: Decline Dumbbell Flyes: 8 Working Sets of 8 Reps Grab some moderate to

heavy dumbbells and get 8 sets of 8. Limit rest to 90 seconds!

STAGE 3: Incline Barbell Bench Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for

this set and get as many sets as needed to reach 20 total reps. Cable Flyes: 2 Giant Sets of

20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20

total reps.

STAGE 1: Incline Dumbbell Bench Press: 2 Warm-Up Sets Grab some moderate

dumbbells and get 2 warm-up sets. Incline Dumbbell Bench Press: 5 Working Sets to

Failure Increasing weight with each set. Go heavy here 80% of 1RM!

STAGE 2: Hammer Strength Chest Press: 8 Working Sets of 8 Reps Load up the Hammer

Strength Chest Press and get 8 sets of 8. Limit rest to 60 seconds!

STAGE 3: Incline Dumbbell Flyes: 2 Giant Sets of 20 Reps Select a HEAVY weight for this

set and get as many sets as needed to reach 20 total reps. Dumbbell Pullovers: 2 Giant Sets

of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20

total reps. Pec Deck: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as

many sets as needed to reach 20 total reps.

33

STAGE 1: Barbell Bench Press: 2 Warm-Up Sets Load up the barbell and get 2 warm-up

sets. Barbell Bench Press: 5 Working Sets to Failure Increasing weight with each set. Go

heavy here 90% of 1RM!

STAGE 2: Incline Dumbbell Bench Press: 8 Working Sets of 8 Reps Grab some moderate

to heavy dumbbells and get 8 sets of 8. Limit rest to 30 seconds!

STAGE 3: Svend Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get

as many sets as needed to reach 20 total reps. Dumbbell Flyes: 2 Giant Sets of 20

Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total

reps. Dumbbell Bench Press: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and

get as many sets as needed to reach 20 total reps. Decline Cable Flyes: 2 Giant Sets of 20

Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total

reps.

34

STAGE 1: Barbell Deadlifts: 2 Warm-Up Sets Load up the barbell and get 2 warm-up

sets. Barbell Deadlifts: 5 Working Sets to Failure Increasing weight with each set. Go heavy

here 70% of 1RM!

STAGE 2: Single-Arm Dumbbell Rows: 8 Working Sets of 8 Reps (Each Arm) Grab some

moderate to heavy dumbbells and get 8 sets of 8. Limit rest to 90 seconds!

STAGE 3: Wide-Grip Lat Pulldowns: 2 Giant Sets of 20 Reps Select a HEAVY weight for

this set and get as many sets as needed to reach 20 total reps. Seated Cable Rows: 2 Giant

Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach

20 total reps.

STAGE 1: Barbell Bent-Over Rows: 2 Warm-Up Sets Load up the barbell and get 2 warmup sets. Barbell Bent-Over Rows: 5 Working Sets to Failure Increasing weight with each set.

Go heavy here 80% of 1RM!

STAGE 2: Wide-Grip Seated Cable Rows: 8 Working Sets of 8 Reps Head over to the

Seated Rows and get 8 sets of 8. Limit rest to 60 seconds!

STAGE 3: Barbell Deadlifts: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set

and get as many sets as needed to reach Straight Bar Cable Pullovers: 2 Giant Sets of 20

Reps Select a HEAVY weight for this set and get as many sets as needed to reach Hammer

Strength Rows: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many

sets as needed to reach 20 total reps.

35

STAGE 1: Single-Arm Dumbbell Rows: 2 Warm-Up Sets (Each Arm) Grab some moderate

dumbbells and get 2 warm-up sets. Single-Arm Dumbbell Rows: 5 Working Sets to Failure

(Each Arm) Increasing weight with each set. Go heavy here 90% of 1RM!

STAGE 2: Barbell Bent-Over Rows: 8 Working Sets of 8 Reps Load up the barbell and get

8 sets of 8. Limit rest to 30 seconds!

STAGE 3: Reverse-Grip Lat Pulldowns: 2 Giant Sets of 20 Reps Select a HEAVY weight for

this set and get as many sets as needed to reach Wide-Grip Lat Pulldowns: 2 Giant Sets of

20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach WideGrip Seated Cable Rows: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and

get as many sets as needed to reach Hammer Strength Rows: 2 Giant Sets of 20

Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total

reps.

36

STAGE 1: Dumbbell Military Press: 2 Warm-Up Sets Grab some moderate dumbbells and

get 2 warm-up sets. Dumbbell Military Press: 5 Working Sets to Failure Increasing weight

with each set. Go heavy here 70% of 1RM!

STAGE 2: Seated Dumbbell Front Raises: 8 Working Sets of 8 Reps Grab some moderate

to heavy dumbbells and get 8 sets of 8. Limit rest to 90 seconds!

STAGE 3: Barbell Upright Rows: 2 Giant Sets of 20 Reps Select a HEAVY weight for this

set and get as many sets as needed to reach 20 total reps. Reverse Pec Deck: 2 Giant Sets

of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20

total reps.

STAGE 1: Dumbbell Side Lateral Raises: 2 Warm-Up Sets Grab some moderate dumbbells

and get 2 warm-up sets. Dumbbell Side Lateral Raises: 5 Working Sets to Failure Increasing

weight with each set. Go heavy here 80% of 1RM!

STAGE 2: Smith Machine Military Press: 8 Working Sets of 8 Reps Load up the Smith

Machine and get 8 sets of 8. Limit rest to 60 seconds!

STAGE 3: Barbell Shrugs: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and

get as many sets as needed to reach 20 total reps. Dumbbell Arnold Press: 2 Giant Sets of

20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20

total reps. Seated Rear Lateral Raises: 2 Giant Sets of 20 Reps Select a HEAVY weight for

this set and get as many sets as needed to reach 20 total reps.

37

STAGE 1: Barbell Military Press: 2 Warm-Up Sets Load up the barbell and get 2 warm-up

sets. Barbell Military Press: 5 Working Sets to Failure Increasing weight with each set. Go

heavy here 90% of 1RM!

STAGE 2: Dumbbell Single-Arm Military Press: 8 Working Sets of 8 Reps Grab some

moderate to heavy dumbbells and get 8 sets of 8. Limit rest to 30 seconds!

STAGE 3: Side Lateral Raises: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set

and get as many sets as needed to reach 20 total reps. Front Plate Raises: 2 Giant Sets of

20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20

total reps. Barbell Upright Rows: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set

and get as many sets as needed to reach 20 total reps. Cable Rear Lateral Raises: 2 Giant

Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach

20 total reps.

38

STAGE 1: Barbell Squats: 2 Warm-Up Sets Load up the barbell and get 2 warm-up

sets. Barbell Squats: 5 Working Sets to Failure Increasing weight with each set. Go heavy

here 70% of 1RM!

STAGE 2: Dumbbell Walking Lunges: 8 Working Sets of 8 Reps (Each Leg) Grab some

moderate to heavy dumbbells and get 8 sets of 8. Limit rest to 90 seconds!

STAGE 3: Lying Hamstring Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set

and get as many sets as needed to reach 20 total reps. Leg Extensions: 2 Giant Sets of 20

Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total

reps.

STAGE 1: Leg Press: 2 Warm-Up Sets Load up the Leg Press and get 2 warm-up sets. Leg

Press: 5 Working Sets to Failure Increasing weight with each set. Go heavy here 80% of

1RM!

STAGE 2: Barbell Squats: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets of 8.

Limit rest to 60 seconds!

STAGE 3: Barbell Sumo Squats 2 Giant Sets of 20 Reps Select a HEAVY weight for this set

and get as many sets as needed to reach 20 total reps. Dumbbell Split Squats: 2 Giant Sets

of 20 Reps (Each Leg) Select a HEAVY weight for this set and get as many sets as needed to

reach 20 total reps. Dumbbell Stiff Leg Deadlifts: 2 Giant Sets of 20 Reps Select a HEAVY

weight for this set and get as many sets as needed to reach 20 total reps.

39

STAGE 1: Barbell Squats: 2 Warm-Up Sets Load up the barbell and get 2 warm-up

sets. Barbell Squats: 5 Working Sets to Failure Increasing weight with each set. Go heavy

here 90% of 1RM!

STAGE 2: Barbell Walking Lunges: 8 Working Sets of 8 Reps (Each Leg) Load up the barbell

and get 8 sets of 8. Limit rest to 30 seconds!

STAGE 3: Dumbbell Jump Squats: 2 Giant Sets of 20 Reps Select a HEAVY weight for this

set and get as many sets as needed to reach 20 total reps. Leg Press: 2 Giant Sets of 20

Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total

reps. Standing Calf Raises: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and

get as many sets as needed to reach 20 total reps. Leg Extensions: 2 Giant Sets of 20

Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total

reps.

40

Arms: Phase O ne

STAGE 1: Dumbbell Incline Curls: 2 Warm-Up Sets Grab some moderate dumbbells and

get 2 warm-up sets. Dumbbell Incline Curls: 5 Working Sets to Failure Increasing weight

with each set. Go heavy here 70% of 1RM!

STAGE 2: EZ Bar Skull Crushers: 8 Working Sets of 8 Reps Load up the EZ Bar and get 8

sets of 8. Limit rest to 90 seconds!

STAGE 3: Single-Arm Dumbbell Preacher Curls: 2 Giant Sets of 20 Reps (Each Arm) Select

a HEAVY weight for this set and get as many sets as needed to reach 20 total reps. SingleArm Cable Triceps Pushdowns: 2 Giant Sets of 20 Reps (Each Arm) Select a HEAVY weight

for this set and get as many sets as needed to reach 20 total reps.

STAGE 1: Dumbbell Triceps Kickbacks: 2 Warm-Up Sets Grab some moderate dumbbells

and get 2 warm-up sets. Dumbbell Triceps Kickbacks: 5 Working Sets to Failure Increasing

weight with each set. Go heavy here 80% of 1RM!

STAGE 2: Barbell Drag Curls: 8 Working Sets of 8 Reps Load up the barbell and get 8 sets

of 8. Limit rest to 60 seconds!

STAGE 3: Overhead Rope Triceps Pushdowns: 2 Giant Sets of 20 Reps Select a HEAVY

weight for this set and get as many sets as needed to reach 20 total reps. EZ Bar Curls: 2

Giant Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to

reach 20 total reps. Weighted Dips: 2 Giant Sets of 20 Reps Select a HEAVY weight for this

set and get as many sets as needed to reach 20 total reps.

41

STAGE 1: Dumbbell Spider Curls: 2 Warm-Up Sets (Each Arm) Grab a moderate dumbbell

and get 2 warm-up sets. Dumbbell Spider Curls: 5 Working Sets to Failure (Each Arm)

Increasing weight with each set. Go heavy here 90% of 1RM!

STAGE 2: Dumbbell Overhead Triceps Extensions: 8 Working Sets of 8 Reps Grab a

moderate to heavy dumbbell and get 8 sets of 8. Limit rest to 30 seconds!

STAGE 3: Barbell Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and

get as many sets as needed to reach 20 total reps. EZ Bar Skull Crushers: 2 Giant Sets of 20

Reps Select a HEAVY weight for this set and get as many sets as needed to reach 20 total

reps. EZ Bar Preacher Curls: 2 Giant Sets of 20 Reps Select a HEAVY weight for this set and

get as many sets as needed to reach 20 total reps. Machine Triceps Extensions: 2 Giant

Sets of 20 Reps Select a HEAVY weight for this set and get as many sets as needed to reach

20 total reps.

42

Ab s: Phase One

Machine Crunches: 2 Giant Sets of 20 Reps Bicycles: 2 Giant Sets of 20 Reps

Ab s: Phase Two

Hanging Leg Raises: 2 Giant Sets of 20 Reps Weighted Stability Ball Crunches: 2 Giant Sets

of 20 Reps Cable Woodchoppers: 2 Giant Sets of 20 Reps

Ab s: Phase Three

Weighted Decline Bench Sit-Ups: 2 Giant Sets of 20 Reps Ab Roller: 2 Giant Sets of 20

Reps Oblique Crunches: 2 Giant Sets of 20 Reps Medicine Ball Twists: 2 Giant Sets of 20

Reps

43

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