MR-71 Growth Series Workout Program Part 2/4

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!

MR-71 Workout Program:


Week 1

Week 2

Week 3

Week 4

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.


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...


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?)


Day 2 Off


Day 3 Back and Legs


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


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


Day 4 Off


Day 5 Biceps, Triceps, Abs


Barbell Standing Preacher Curl - 10 reps, 3 sets

Cable Concentration Curl - 12 reps, 3 sets


Dumbbell Lying Triceps Extension - 10 reps, 3 sets

Barbell Triceps Extension - 12 reps, 3 sets


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


Day 6 Off


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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