- Lid sinds
- 17 apr 2007
- Berichten
- 10.437
- Waardering
- 129
Muscle Media
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[FONT=Arial, Helvetica]Step 1
Determining Your One-Rep Max[/FONT]
[FONT=Arial, Helvetica]Step 2
Plugging Your 1RM into the Progression Table[/FONT]
[FONT=Arial, Helvetica]Step 3
Recording Your Numbers on the Workout Sheet[/FONT]
[FONT=Arial, Helvetica]Table 1
The Workout[/FONT]
[FONT=Arial, Helvetica]Step 4
The Failure Test[/FONT]
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Table 1 - The Workout [FONT=Arial, Helvetica]Monday[/FONT] [FONT=Arial, Helvetica]
Chest
Bench Press (Workouts #1, 3, 5, 7, 9, 11, 13)
Dumbbell Bench Press—3 sets of 8 reps [/FONT][FONT=Arial, Helvetica]Shoulders
Dumbbell Side Raise—3 sets of 8 reps [/FONT]
[FONT=Arial, Helvetica]Triceps
Lying Triceps Extension—3 sets of 8 reps[/FONT]
[FONT=Arial, Helvetica]Tuesday Off[/FONT] [FONT=Arial, Helvetica]Wednesday[/FONT] [FONT=Arial, Helvetica]
Back
Narrow-Grip Pulldown—3 sets of 8 reps
Barbell Row—3 sets of 6 reps [/FONT][FONT=Arial, Helvetica]Biceps
Barbell Curl—3 sets of 8 reps[/FONT]
[FONT=Arial, Helvetica]Thursday Off[/FONT] [FONT=Arial, Helvetica]Friday[/FONT] [FONT=Arial, Helvetica]
Shoulders
Rotator-Cuff Exercise—3 Sets of 12-15 reps [/FONT][FONT=Arial, Helvetica]Chest
Bench Press (Workouts #2, 4, 6, 8, 10, 12, 14) [/FONT]
[FONT=Arial, Helvetica]Triceps
Weighted Dips—3 sets of 6 reps[/FONT]
[FONT=Arial, Helvetica]Saturday[/FONT] [FONT=Arial, Helvetica]
Legs
Squat—3 sets of 6 reps
Leg Press—3 sets of 8 reps
Leg Curl—3 sets of 8 reps [/FONT][FONT=Arial, Helvetica]Back
Reverse-Grip Pulldowns—3 sets of 8 reps
One-Arm Dumbbell Rows—3 sets of 8 reps [/FONT]
[FONT=Arial, Helvetica]Biceps
Incline Dumbbell Curls—3 sets of 8 reps[/FONT]
[FONT=Arial, Helvetica]Sunday Off[/FONT]
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[FONT=Arial, Helvetica]Step 1
Determining Your One-Rep Max[/FONT]
[FONT=Arial, Helvetica]Step 2
Plugging Your 1RM into the Progression Table[/FONT]
[FONT=Arial, Helvetica]Step 3
Recording Your Numbers on the Workout Sheet[/FONT]
[FONT=Arial, Helvetica]Table 1
The Workout[/FONT]
[FONT=Arial, Helvetica]Step 4
The Failure Test[/FONT]
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Table 1 - The Workout [FONT=Arial, Helvetica]Monday[/FONT] [FONT=Arial, Helvetica]
Chest
Bench Press (Workouts #1, 3, 5, 7, 9, 11, 13)
Dumbbell Bench Press—3 sets of 8 reps [/FONT][FONT=Arial, Helvetica]Shoulders
Dumbbell Side Raise—3 sets of 8 reps [/FONT]
[FONT=Arial, Helvetica]Triceps
Lying Triceps Extension—3 sets of 8 reps[/FONT]
[FONT=Arial, Helvetica]Tuesday Off[/FONT] [FONT=Arial, Helvetica]Wednesday[/FONT] [FONT=Arial, Helvetica]
Back
Narrow-Grip Pulldown—3 sets of 8 reps
Barbell Row—3 sets of 6 reps [/FONT][FONT=Arial, Helvetica]Biceps
Barbell Curl—3 sets of 8 reps[/FONT]
[FONT=Arial, Helvetica]Thursday Off[/FONT] [FONT=Arial, Helvetica]Friday[/FONT] [FONT=Arial, Helvetica]
Shoulders
Rotator-Cuff Exercise—3 Sets of 12-15 reps [/FONT][FONT=Arial, Helvetica]Chest
Bench Press (Workouts #2, 4, 6, 8, 10, 12, 14) [/FONT]
[FONT=Arial, Helvetica]Triceps
Weighted Dips—3 sets of 6 reps[/FONT]
[FONT=Arial, Helvetica]Saturday[/FONT] [FONT=Arial, Helvetica]
Legs
Squat—3 sets of 6 reps
Leg Press—3 sets of 8 reps
Leg Curl—3 sets of 8 reps [/FONT][FONT=Arial, Helvetica]Back
Reverse-Grip Pulldowns—3 sets of 8 reps
One-Arm Dumbbell Rows—3 sets of 8 reps [/FONT]
[FONT=Arial, Helvetica]Biceps
Incline Dumbbell Curls—3 sets of 8 reps[/FONT]
[FONT=Arial, Helvetica]Sunday Off[/FONT]
[FONT=Arial, Helvetica]This program takes 50 days. When you think about it, this is a very short time. We’re talking about 7 weeks or 14 chest workouts between you and new, previously unrealized power![/FONT]
[FONT=Arial, Helvetica][/FONT]Really believe this is the best program of its type anywhere. I'm certain this program will bring you to a new level of strength you didn't think possible, as well as help you add new mass to your pecs, delts and tris!