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
