Week 2: Target More Muscle Fibers - Vascular Muscle Pumps
In this week of training, we focus on a variety of rep ranges. You'll be doing reps of 8, 10, and 12. This kind of variety will help you build muscle by targeting multiple muscle fibers in a single workout!
So here's the basics of how this routine works:
You will be doing 3 sets for every exercise.
Your very first exercise will have a rep range of 8. So, you'll pick a weight that you cannot lift more than 8 times. You will do 3 sets of 8 reps for that exercise with that weight.
Once all three sets of 8 reps are completed for that exercise, you'll then move on to your next exercise.
Your second exercise will have a rep range of 10. So, you will pick a weight that you cannot lift anything more than 10 times, and you will use that weight for 3 sets, for that exercise.
Your third exercise will have a rep range of 12. You will do the exact same thing here as you did with the other two exercises above.
You will rest 1 to 2 minutes between each set.
If this is confusing, don't worry, the complete workout below will give you complete instructions on what to do, and which exercises to use, to make this SIMPLE!
Your schedule this week will look like this:
Day 1: Chest
Day 2: Off
Day 3: Back and Legs
Day 4: Off
Day 5: Biceps, Triceps, Abs
Day 6: Off
Day 7: Shoulders and Deadlifts
In this schedule, we will pair exercises together in a manner that will target multiple angles of each muscle group, and in return, you'll get a complete workout that will have you growing bigger and bigger!
Some basic rules to follow:
Controlled form.
Now jerking the weight... no momentum.
2 seconds ups, 2 seconds down.
Rest 1 to 2 minutes between each set.
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pre workout, and post workouts supplements
To get the most out of this workout, be sure to take a pre-workout supplement. This will help you lift strong, and get those muscles growing.
You should also take a recovery supplement for your post workout meals. This will ensure that you will repair muscle damage, and in return, you will grow faster.
Both of these are very good pre workout (before workout) supplements:
Mesomorph - Pre workout (before workout)
Jack3d - Pre workout (before workout)
For post workout recovery (after workout):
BSN CellMass
If you want these supplements, get them here:
Type in the exact name of the product, click search on the left had section of the A1 Supplements store.
Okay, moving on...
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The Workout
Day 1 Chest
Dumbbell Bench Press - 8 reps, 3 sets
Dumbbell Incline Bench Press - 10 reps, 3 sets
Chest Dip - 12 reps, 3 sets
Cable Decline Fly Instead of using dumbbells, use cables - 15 reps, 3 sets
(notice how you increased reps for every exercise?)
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Day 2 Off
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Day 3 Back and Legs
Back:
Lever Close Grip T-bar Row - 8 reps, 3 sets
Pullup (or assisted) - 10 reps, 3 sets
Inverted Row - 12 to 15 reps, 3 sets
Legs:
Barbell Squat - 8 reps, 3 sets
Trap Bar Straight Leg Deadlift - 10 reps, 3 sets
Lever Donkey Calf Raise - 12 to 15 reps, 3 sets
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Day 4 Off
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Day 5 Biceps, Triceps, Abs
Biceps:
Barbell Standing Preacher Curl - 10 reps, 3 sets
Cable Concentration Curl - 12 reps, 3 sets
Triceps:
Dumbbell Lying Triceps Extension - 10 reps, 3 sets
Barbell Triceps Extension - 12 reps, 3 sets
Abs:
Jack-knife Sit-up - As many as you can do in each set, 3 sets
Incline Sit-up - As many as you can do, 3 sets
V-up - As many as you can do, 3 sets
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Day 6 Off
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Day 7 Shoulders and Deadlifts
Barbell Deadlift - 8 reps, 3 sets
Lever Shoulder Press - 10 reps, 3 sets
Cable Lateral Raise - 12 reps, 3 sets
Cable Rear Lateral Raise - 15 reps, 3 sets
Barbell Shrug - 10 to 15 reps, 3 sets
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