I recently discovered that a pump is not all you’re looking for in your workout.  You need the muscle fatigue, that dead muscle.  What I mean by that is I may post that 8-12 is good, but if you’re still feeling that you have more in the tank then 1 more rep can’t hurt.  I have thrown in a bicep burnout for this week, and trust me if you do this it will feel as if it’s your first time lifting.  The soreness following the next day will let you know that you pushed to that breaking point.

TIP OF THE WEEK:  Complete failure is our goal !

 

Monday 

LEGS

Leg Extension (2 warm-up set of 25)

Squats

  • 4 sets 20, 12, 8, and drop set from last set to push out 12 more

Stiff Leg Dead Lift

  • 4 sets 12-20

Leg Extensions

  • 1 all out set 70lbs a set of 25, 60lbs a set of 25 and continue to decrease to last plate !

Bike Cardio 10-20 minutes before leg workout

Tuesday

Arms

Alternating DB Curl

  • 4 sets 8-12

Bicep Burn-out, grab 30, 40, 50, 60 lb curl bar set up one in front of the other, heaviest to lightest

  • 4 sets –  1st set 12 reps each weight, 2nd set 10 reps each weight, 3rd set 8 reps each weight, 4th set 6 reps.  This is one all out set, NO REST until all sets complete.  This is a burn-out !

Weighted Dips

  • 3 sets 12-20

One Arm Kickbacks w/ DB

  • 3 sets of 25 (30 second rest btwn sets)

Tricep Pushdown

  • 3 sets 25 (30 second rest btwn sets)


Wednesday 

Shoulders

Bar Military Press

  • 4 sets 8-12

Machine Military Press

  • 4 sets 8-12

DB Seated Side Raises

  • 3 sets 8-12

Alternating DB Upright Row

  • 3 sets 8-12, superset with Shrugs (light)

Thursday

BACK

Pull-ups wide

  • 4 sets of 10-15

Lateral Pulldowns

  • 4 sets 8-12

Seated Bentover Row

  • 3 sets 8-12

One Arm Machine Pulldown

  • 3 sets 8-12

 

Friday

CHEST

Incline Press

  • 4 sets of 8-12

Bench Press

  • 4 sets of 8-12

Cable Incline Flyes

  • 3 sets 8-12

Pec-Dec Machine super set with 12-20 wide push ups

  • 3 sets 8-12

 

Saturday

OFF 

Sunday 

OFF

the author

Joey is the fitness lover, MMA enthusiast who you can count on to contribute his weekly Size With Style post every Thursday, pointing you in the right direction toward a healthier lifestyle.