Monday

General warmup a. Squat: i x 20 rest pause reps, very hard training b. Parallel bar dip: 3 x 6 one-and-a-half reps, four minutes rest between sets, very hard training c. Pulldown: 6 x 6 cumulative-fatigue with a contraction squeeze on each rep d. Calf work: 6 x 10 cumulative-fatigue with a contraction squeeze on each rep e. Back extension: i x maximum reps, 5/5 cadence f. Crunch situp: 2 x 10-12, 3/3 cadence with a contraction squeeze on each rep g. ^ick-bar holds, inside a power rack: hold for 60 seconds, one minute rest, hold the same resistance for 30 seconds

Cool down

Five Foods That Build Muscle

Five Foods That Build Muscle

How to properly fuel your body before and after your workouts, with the right nutrients and in the right way, for maximum results week after week! Find out why protein and hardwork is not enough...and why your results will suffer unless you add these other 5 foods to your muscle-building plan.

Get My Free Ebook


Post a comment