viper344
26-09-12, 20:15
Super workout for maximum size.
Consists of two hypertrophy workouts and two endurance workouts on the same week. Why ?
The lower reps works them muscle fibers and makes them big adding half size to your muscles.
The higher reps works on the fluid between those fibers which adds another 50% to size.
NOW combine the force together! SUPER SIZE!
Sunday
Legs
Squats 3x8
Lunges 3x10
Seated leg curls 2x12
Seated leg extension 2x12
Seated calf raises 3x8
Back
Cable pull-downs 3x8
Cable seated rows 3x8
Pullover 2x12
Shrugs 2x12
Back Delts
Lying rear delt row 3x8
Lying rear lateral raise 2x12
Biceps
Hammers curls 3x8
Preacher curls 2x8
Incline curls 2x10
Monday
Chest
Barbell Bench press 4x8
Dumbbell flies 2x12
Standing cable fly 3x10
Delts
Barbell Military press 3x8
Barbell Upright row 3x10
Dumbbells Front raise 2x12
Dumbbells Lateral raise 2x12
Triceps
Dips 2x8
Dumbbells French press 2x10
Dumbbells kick back 2x12
Abs
Choose 2-3 exercises
Tuesday
Off
Wednesday
Legs
Squats 3x20
Lunges 2x25
Standing calf raises 3x20
Back
Cable pull-downs 3x20
Barbell Bent over rows 3x20
Dumbbell Pullover 2x25
Back Delts
Lying rear lateral raise 3x25
Biceps
Dumbbell Hammers curls 2x25
Dumbbell Concentration curls 2x20
Thursday
Chest
Barbell Bench press 3x20
Dumbbell flies 2x25
Barbell Incline bench press 2x15
Delts
Barbell Military press 3x20
Dumbbell Front raise 2x25
Dumbbell Lateral raise 2x25
Triceps
Cable triceps extension 2x25
Dumbbell French press 2x20
Dumbbell Kick back 1x15
Abs
Choose 2-3 exercises
Friday
Off
Saturday
Off
אשמח לתגובות בונות. אני מדריך בתחילת דרכו ששואף להגיע כמה שיותר למעלה. תודה רבה.
Consists of two hypertrophy workouts and two endurance workouts on the same week. Why ?
The lower reps works them muscle fibers and makes them big adding half size to your muscles.
The higher reps works on the fluid between those fibers which adds another 50% to size.
NOW combine the force together! SUPER SIZE!
Sunday
Legs
Squats 3x8
Lunges 3x10
Seated leg curls 2x12
Seated leg extension 2x12
Seated calf raises 3x8
Back
Cable pull-downs 3x8
Cable seated rows 3x8
Pullover 2x12
Shrugs 2x12
Back Delts
Lying rear delt row 3x8
Lying rear lateral raise 2x12
Biceps
Hammers curls 3x8
Preacher curls 2x8
Incline curls 2x10
Monday
Chest
Barbell Bench press 4x8
Dumbbell flies 2x12
Standing cable fly 3x10
Delts
Barbell Military press 3x8
Barbell Upright row 3x10
Dumbbells Front raise 2x12
Dumbbells Lateral raise 2x12
Triceps
Dips 2x8
Dumbbells French press 2x10
Dumbbells kick back 2x12
Abs
Choose 2-3 exercises
Tuesday
Off
Wednesday
Legs
Squats 3x20
Lunges 2x25
Standing calf raises 3x20
Back
Cable pull-downs 3x20
Barbell Bent over rows 3x20
Dumbbell Pullover 2x25
Back Delts
Lying rear lateral raise 3x25
Biceps
Dumbbell Hammers curls 2x25
Dumbbell Concentration curls 2x20
Thursday
Chest
Barbell Bench press 3x20
Dumbbell flies 2x25
Barbell Incline bench press 2x15
Delts
Barbell Military press 3x20
Dumbbell Front raise 2x25
Dumbbell Lateral raise 2x25
Triceps
Cable triceps extension 2x25
Dumbbell French press 2x20
Dumbbell Kick back 1x15
Abs
Choose 2-3 exercises
Friday
Off
Saturday
Off
אשמח לתגובות בונות. אני מדריך בתחילת דרכו ששואף להגיע כמה שיותר למעלה. תודה רבה.