Day 1 [Monday] : Chest & Biceps |
Day 2 [Tuesday] : Quads & Hamstrings |
Day 3 [Wednesday] : Rest |
Day 4 [Thursday] : Shoulders & Triceps |
Day 5 [Friday] : Back, Calves & Abs |
Plan [Notes] : Instructions |
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POWER | You will perform power sets to lead off the workout. |
Power sets are performed in the 3 to 5 rep range. |
Use the same weight for each of the sets. |
When you can perform 5 reps for all power sets, move up in weight. |
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MUSCLE | Muscle sets are performed in the 6 to 12 rep range. |
Use the same weight for each of the sets. |
When you hit the upper rep limit of 12 for all muscle sets, move up in weight. |
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BURN | You will perform 1-2 burn sets for each muscle group - generally using isolation movements. |
Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. |
How? Do as many reps as possible, then take a slight rest and perform more reps. |
Rest only long enough to regain the energy and willpower to perform 1 to 3 more reps. |
Keep pushing yourself through the pain until you hit 40 total reps. |
When you can hit 25+ reps from the start without stopping, add weight. |
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Muscle And Strength.com |
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