The Two-Day Training Split: Stepping it Up

The next article in our series on training splits breaks up your whole body workout into two separate sessions, to be repeated twice a week. There are many variations of exercises to include in a two-day split, but the most effective we have found is to train all of your limbs (e.g., biceps, triceps, legs) in one day, and your torso or trunk muscles (e.g., chest, back, shoulders, abs) on another.

A two-day training split steps up the intensity of your workouts. You can now include more exercises per muscle group, which will translate into greater progress towards your fitness goals. Instead of spending a little time on all of your muscle groups, you are able to spend more time on specific muscle groups.

Now, for the workouts:

Workout 1: Limbs

·         Barbell squat – 3  sets of 10-12 reps

·         Dumbbell lunges – 3 sets of 10-12 reps

·         Seated leg curl – 3 sets of 10-12 reps

·         Standing calf raise – 2 sets of 15-20 reps

·         Seated calf raise – 2 sets of 15-20 reps

·         Barbell curl – 3 sets of 8-12 reps

·         Preacher curl – 3 sets of 8-12 reps

·         Seated triceps press – 3 sets of 8-12 reps

·         Triceps pushdown – 3 sets of 8-12 reps

Workout 2: Trunk

·         Incline bench press – 3 sets of 8-10 reps

·         Dumbbell flyes – 3 sets of 10-12

·         Lat pulldown – 3 sets of 10-12

·         T-bar row – 3 sets of 8-10

·         Dumbbell shoulder press – 3 sets of 8-10

·         Side lateral raise – 3 sets of 10-12

·         Crunch – 3 sets to failure

·         Hanging leg raise – 3 sets to failure

Note: Rest for 1-2 minutes between each exercise. If you need to take more rest on compound exercises (e.g., squat, bench press) then do so.

If your gym does not have the machines/resources necessary to do these exercises, do NOT simply skip them! Substitute for exercises that you have the equipment for. For example, if you do not have access to a seated leg curl machine, you can opt for lying leg curls, glute ham raises, or (if you really want to crank up the intensity of your workouts) stiff-legged deadlifts. Each of these exercises work your hamstrings!

This training split will challenge you, but stick with it for 2-3 weeks, and then move on to the next workout split in our series! As always, leave comments below to let us know what you think or if you have any questions.

The One-Day Training Split: "Full Body Training"

This is the second article in our series on training splits. You can read the introduction to training splits here. As the name suggests, a one-day training split means you’re training the entire body in each workout. This type of training routine is a great introduction to bodybuilding for beginners or people who have been inactive for a little while.

The main reason for this is that it introduces your nervous system to resistance exercise. It would NOT be appropriate for a beginner to jump into an advanced workout regimen that isolates specific muscle groups each day, and would likely end up in injury. Eventually, you will get there, but for now you need to teach (or remind) your muscles how to contract in response to specific weight-bearing movements. Once you build some functional strength and start improving the mind-muscle connection necessary for proper form on these specific exercises, you will be ready to progress to an intermediate level training split.

The exercises we have selected for this training split are designed to recruit the largest number of muscle fibres in a single exercise. This was done on purpose, because you will only be completing one exercise per muscle group. Otherwise, you would be in the gym all day.



For each exercise, pick a weight that you are not able to do more than 12 repetitions on. You should almost always struggle on the last few repetitions of these exercises. Don’t make it so heavy that you sacrifice form, but aim to be outside of your comfort zone. For exercises such as the barbell bench press, make sure you have a capable spotter to help you out if necessary. For other exercises, such as barbell squats, make sure you set the safety bars appropriately. Remember, training smart is more important than lifting too much weight.

Complete the following workout three times per week, with a minimum of one day of rest in between workout days. Recovery is essential to repair muscle tissue, increase muscle size, and increase strength. This would typically mean working out Monday, Wednesday, and Friday, and taking the other days of the week and weekend off.

Barbell Bench Press – 3 sets of 10-12 reps

Lat pulldown – 3 sets of 10-12 reps

Dumbbell Shoulder Press – 3 sets of 10-12 reps

Barbell Squat – 3 sets of 10-12 reps

Barbell Curl – 3 sets of 10-12 reps

Triceps Pushdown – 3 sets of 10-12 reps

Standing Calf Raise – 3 sets of 15-20 reps

Bicycle Crunches – 3 sets to failure

Note: Rest up to 2 minutes in between sets for all exercises. This will allow your muscles to recover enough that you won’t need to decrease the amount of weight you lift for each set.

Follow this training split for 2-3 weeks, and then try our next segment, the two-day training split.

Workout Plans: Legs 2

As many of you already know, the legs are comprised of four major muscle groups; quadriceps, hamstrings, glutes, and calves. This workout involves exercises that target each of these muscle groups to maximize your muscle building and thus calorie burning potential.

Try this workout in sequence, to exhaust your quadriceps, then hamstrings and glutes, and finally your calves. Keep rest periods in between sets below 1 minute.

Quadriceps

Barbell Squats

• 2 warmup sets of 8-12 reps
• 3 working sets of 8 reps

Leg Extensions

• 1 warmup set of 20 reps
• 3 working sets of 10-15 reps

Hamstrings

Stiff-Legged Deadlifts

• 2 warmup sets of 8-12 reps
• 3 working sets of 6-8 reps

Lying Leg Curls

• 1 warmup set of 10-15 reps
• 3 working sets of 8-12 reps

Glutes

Leg Press (feet wide and high on platform)

• 4 working sets of 12-15 reps

Calves

Calf extension on leg press

• 4 working sets of 15-20 reps

Standing Calf Raises

• 3 working sets of 15 reps (weighted)
• 2 sets of 30 (bodyweight)

Have fun with this one. As we've said before, if you feel slight nausea or struggle to walk out of the gym, that means you're doing it right. Do this workout once a week and you'll get stronger, more defined legs in no time!

Top 5 Supplements for Accelerating Muscle Gain

There really is no easy way to build muscle and shed pounds. Quick fixes simply do NOT exist.  It is going to take hard work in the gym and dedication to a dietary routine outside of the gym to produce noticeable changes in your physique. However, the following 5 supplements have been scientifically proven to increase the rate at which you build muscle, which can help fast-track you for success.

More muscle = more calories consumed = less fat = better physique. Now that is the kind of math we like to see!

If you take a quick look at the products we offer in our online store, you will notice hundreds of products that can help boost athletic performance, build lean muscle, and burn fat. These supplements are extremely effective in helping you achieve your goals, but these 5 are a must if you want to get on the express lane towards a fitter and healthier body.

1.       Creatine

Creatine is possibly the most studied supplement for athletic performance. It is a naturally occurring substance in our muscles that we typically get from animal protein sources such as lean beef. Its major benefit for training is increases in cellular energy production. This is ideal for strong bursts of energy required by many athletes and weight lifters. It promotes fast gains of lean muscle mass, and also helps with recovery and performance.

Recommended Dose: Take 5 grams daily pre- or post-workout. Some athletes prefer a loading phase, in which 10 grams are taken daily for a week, and then the maintenance phase consists of 5 gram doses for a prolonged period of time. This maximizes muscle creatine concentrations and maintains them at a high level.

Recommended Product: More Information

Allmax Creatine Monohydrate. Very high-grade, easy to mix, and high overall quality. Canadian brand.

2.       Whey Protein

Whey protein is absolutely necessary for athletes, bodybuilders, and anybody undergoing a physically demanding training regimen. It supplies the body with fast-digesting protein, calcium, magnesium, and other minerals that are essential to recovery and building new muscle tissue. Whey protein supplementation can benefit both muscle building, and fat loss goals. Key benefits include improved muscle repair, easily digested, natural appetite suppressant, provides amino acids to assist in protein synthesis, and improving metabolism.

Recommended Dose: Consume 1 scoop (25-35 grams) both pre- and post-workout. On days when you’re not working out, consume 1 scoop in the morning and you will benefit from the appetite supressing and metabolism boosting effects. Make sure you have adequate sources of protein in whole food sources, such as chicken, in your diet as well.

Recommended Product: More Information

Ultimate Nutrition Prostar 100% Whey. High in protein, low in carbohydrates and fats, and relatively inexpensive.

3.       Glutamine

Glutamine has been proven to slow the breakdown of muscle tissue during intense physical activity, such as resistance training. Slower muscle breakdown means that strength and endurance are maintained throughout your workout, allowing you to train harder for longer. Extending your training sessions at maximum capacity will cause your lean muscle gains to skyrocket. Glutamine also helps your immune system, enhances growth hormone levels, and supplies nitrogen to the muscle. This means that glutamine will make other supplements, such as creatine and whey protein, more effective in producing lean muscle gains.

Recommended Dose: 5 grams upon awakening, 5 grams immediately post-workout, and 5 grams before bed.

Recommended Product: More Information

Fusion Bodybuilding Glutamend. Very pure, no fillers or sugar. Another great Canadian brand.

4.       Branch Chain Amino Acids (BCAA’s)

BCAA’s are another common supplement for athletes to consume to maximize workout results. The three amino acids that compose BCAA’s are leucine, isoleucine, and valine. These compose a huge percentage of skeletal muscle in the body. For those of you who don’t know, skeletal muscle is what we’re trying to increase while training. BCAA’s are essential for recovery, as they replenish the skeletal muscle that is broken down with intense physical activity. They can also help keep muscles fueled to improve endurance exercise.

Recommended Dose: 5 grams upon waking and 5 grams during or immediately post-workout.

Recommended Product: More information

Optimum Nutrition BCAA 5000 Powder. Brand is synonymous with quality products and this is no exception.

5.       Beta Alanine

Beta alanine is a beta amino acid that is naturally occurring, but is not found in high quantities in most foods. It enhances athletic performance because it decreases the acidic effects of lactic acid build up in our muscles during a workout. By blunting lactic acid, beta alanine helps to improve workout performance, increase endurance, and subsequently build lean muscle mass. Studies have suggested that beta alanine supplementation decreases perceptions of fatigue and increases total training volume in football players and other athletes.

Recommended Dose: To ensure the best dose and maximize the benefits of beta alanine supplementation, take 1.5-3 grams pre-workout. If you are an advanced lifter, an additional 1.5-3 grams post-workout may further aid in the recovery process. Beta alanine is common in pre-workout supplements, so pay attention to labels.

Recommended Product: More Information

Controlled Labs White Flood. A very potent and effective pre-workout product that not only is a good source of beta alanine, but also helps to boost energy and stamina to maximize your workouts.

There you have it, the 5 most effective supplements to help you achieve fast muscle gains. It is also extremely important for your diet to be specifically tailored towards your fitness goals. Your body will respond much better to weight training or aerobic training when you follow a proper diet high in protein, moderate in carbohydrates, and low in fats. Other important information on nutrition can be found on the nutrition page of this blog.

Workout Plans: Arms 2

Who wants tickets to the gun show? According to Ron Burgundy, handing these out is the only way to bag a classy lady. Although we may not completely agree, it can’t hurt to have well developed triceps, biceps, and forearms, right? This workout will tone and build lean muscle mass onto your arms.

"1001, 1002, 1003,..." - a bit higher than conventional rep ranges

Warm up:

·         5 minutes on stationary bike, treadmill, or jump rope

Incline Dumbbell Curls

·         5 sets of 8-12 reps

Preacher Curls

·         5 sets of 8-12 reps

Barbell 21’s

·         3 sets

o   There are 3 steps to barbell 21’s:

1.       Start at bottom of range of motion, and come halfway up 7 times

2.       Start mid-way, and lift to the top of the range of motion without moving your upper arms, 7 times

3.       7 full reps

Lying Barbell Tricep Extensions (“Skullcrushers”)

·         5 sets of 8-12 reps

Cable Tricep Rope Pushdown

·         4 sets of 8-12 reps

superset with…

Overhead Cable Tricep Rope Extension

·         4 sets of 8-12 reps

Tricep Dips

·         3 sets to failure

Minimize rest time to 60-90 seconds in between sets, and 2 minutes in between exercises. As always, have a protein shake immediately post-workout to optimize protein synthesis. Good luck, have fun, and let us know what you think!

Workout Plans: Back 2

This workout is designed to fatigue every single muscle fiber in your back. It starts with exercises that work the upper back, and gradually moves downwards.

Try to increase the weight with each set, while maintaining perfect form. Keep the rest time in between sets to about 40-60 seconds.

Straight Arm Pulldown

·         4 sets of 8-12 reps

Wide Grip Lat Pulldown

·         4 sets of 8-12 reps

·         1 drop set – get 8-12 reps on the first set, reduce by 20% and go to failure 3 times

Bent Barbell Row

·         4 sets of 8-12 reps

·         1 drop set – get 8-12 reps on the first set, reduce by 20% and go to failure 3 times

One Arm Dumbbell Row

·         4 sets of 8-12 reps

Deadlift

·         4 sets of 6-10 reps

Hyperextension

·         3 sets of 15 slow reps, 4 seconds up, 4 seconds down

·         Add weight if you find this is too easy

This is another tough workout, but if you stick with it, you will stimulate new growth throughout your back, which will contribute to your overall physique.

Good luck, have fun, and let us know how it goes by commenting on this board or on facebook or twitter! If you like this workout, subscribe to our emails and you'll get updates/workouts directly to your inbox.

Workout Plans: Chest 2

We’ve been getting very positive feedback from the workouts we have posted thus far. If you haven’t tried any of our previous workouts, visit our training page here.

This is an intense chest workout designed to build both size and strength. It can essentially be divided into two sections; presses and flyes.

Presses:

Incline Barbell Bench Press

      ·         2 warm up sets of 15-20 reps

·         4 working sets of 8-12 reps

Dumbbell Bench Press

·         1 warm up set of 15-20 reps

·         3 working sets of 8-12 reps

Decline Barbell Bench Press

·         4 working sets of 8-12 reps

Flyes:

Incline Dumbbell Flyes

·         1 warm up set of 15-20 reps

·         3 working sets of 10-15 reps

Superset with…

Flat Dumbbell Flyes

      ·         1 warm up set of 15-20 reps

·         3 working sets of 10-15 reps

Cable Crossovers

·         8-12 reps from top cable position

·         6-10 reps from middle cable position (half way down rack)

·         That is one set, do 3

This is a very demanding workout. We recommend a pre-workout or intra-workout drink containing caffeine and BCAAs, as well as a post-workout recovery shake and lots of rest.

Have fun with this one, and as always, keep us posted on your progress by commenting on this board, or on our Facebook page or Twitter (see feed on right).

Burn Fat and Satisfy Cravings with these 5 Power Foods

These foods should be the staple of any dietary program. Whether you are looking to build muscle or trim fat, include these 5 power foods in your diet and you will fast-track towards your goals. You may see improvements when you exercise without proper nutrition, but if you get both of these forces working together, you’ll be unstoppable.

Of course, variety is important in your diet to avoid relapse and boring food, but these are the foods that you absolutely can’t go wrong with consuming.

1.       Oatmeal

We’ve said it before; oatmeal is the single most important source of starchy, complex carbohydrates for a fat loss program. Check out the nutrition program for any bodybuilder or fitness competitor and it will show a consistent source of oatmeal in their diets. Oatmeal is a complex carb, meaning that it digests slowly, and leads to a smaller spike in blood sugar. A smaller spike in blood sugar means you will avoid crashing later, and will feel energized throughout your day.

We recommend rolled oats that are all natural and have no artificial flavours or sweeteners. Avoid oatmeal you get in packets, and opt for bulk bags of a couple pounds or kilos. Trust us, you’ll go through them fast.

Half a cup (about 40 g) of oats mixed with a cup of water and microwaved for 1.5 minutes in the microwave = a healthy breakfast. Depending on the variety of oats you purchase, the breakdown of this half cup is about 3 grams of fat, 27 grams of carbs and 5 grams of protein. Top with cinnamon and natural applesauce or fresh fruit and you have a DELICIOUS healthy breakfast. To further increase the protein, add a scoop of vanilla protein powder and you’re laughing.

2.       Chicken or Turkey Breast

Two birds, chicken and turkey, are extremely popular among professional athletes for a simple reason; they contain high volumes of high quality protein, with low fat. This is especially true in chicken or turkey breast, which are lower in fat and calories than thighs and wings. Remove the skin and broil, grill, or roast chicken to your heart’s content.

Processed “lunch meat” versions of chicken or turkey breast are loaded with sodium, other preservatives and binding agents and are FAR inferior to whole chicken breasts. Although fine in moderation, try to stick to the real bird, and not meats that are squeezed out of a tube.

How delicious does this look?

3.       Egg and Egg Whites

Eggs are another incredible, and tasty, source of high quality protein. The issue that many people have with whole eggs is that the yolk contains all of the fat, cholesterol, and high calorie content while egg whites contain zero fat, zero cholesterol, and about the same amount of protein. Simply put, you lose the biological value of eggs when you remove the yolks. They contain high amounts of vitamin B12, which is necessary for fat breakdown and muscle contraction. They also contain other vitamins and minerals that are crucial to living healthy. They are also not going to increase your risk of heart attack, as there is growing evidence to dispel the myth that egg yolks cause higher cholesterol.

However, we still recommend that you only eat about 1 whole egg for every 2 egg whites, especially if you’re trying to shed some pounds. This way, you get the best of both. Eat eggs often, any way you want!

4.       Green fibrous vegetables

Contrary to “starchy” carbs, such as oatmeal and brown rice, green vegetables are a solid source of low-density fibrous carbs. Low-density means that the number of calories in each portion of green vegetables (broccoli, green beans, lettuce, asparagus, etc.) is extremely low, making it nearly impossible to eat too much of them. Although you may dial down the amount of starchy carbohydrates in your diet when you are trying to lose weight, green vegetables do not need to be decreased. They are fibrous, making you feel full, and contain a plethora of vitamins that will have very positive effects on your overall health. Eat these as often as you need. Try them steamed instead of boiled to preserve a lot of the vitamins and minerals!

5.       Fish and shellfish

Another popular source of protein for athletes is fish (salmon, tuna, etc.) and shellfish (shrimp, crab, etc.). If you’re seeking variety in protein types, this is the category to explore different tastes and dishes.

Among the fish, salmon is one of the best because of high quality protein and omega-3 fatty acids. Omega-3’s help decrease muscle protein breakdown during your workout, which improves recovery. They can also reduce your risk of heart disease and diabetes.

In the shellfish category, pound for pound, shrimp are one of the best sources of protein, and can be prepared in an alarming variety of ways. Experiment with fish and shellfish and satisfy your hunger while watching the fat melt off your body.

Training Technique: German Volume Training (GVT)

If you want to punish your muscles, and we mean PUNISH, try GVT. Germans must be crazy, because nobody should want to do this many sets of this many reps!

GVT is a highly successful training technique typically used by powerlifters, bodybuilders, and olympic level lifters to reach new and higher training goals, and to break through plateaus in their training. That’s not to say it won’t work for intermediate weightlifters looking for a challenge, and for newcomers, this is important to learn so you can put it to the test later. Knowledge is power!

GVT involves 10 sets of 10 repetitions of the same weight for a compound lift. These are designed to work large muscle groups to their absolute max. Think squats and lat pulldowns, not leg extensions or side lateral raises. Start with a weight that you can lift for 20 repetitions or 60% of your one rep max. This weight may feel light for the first few sets, but if you stick to 60 second rest periods (as you should), it won’t feel light for very long.

GVT should be used on the first one or two exercises of your workout, and then you can finish up with one or two other exercises with a lower number of reps.

An example leg workout for GVT would be:

Barbell squats

·         10 sets of 10 reps with 60-90 seconds of rest

Lying Leg Curls

·         10 sets of 10 reps with 60-90 seconds of rest

Leg Extensions

·         3 sets of 12-15 reps with 60 seconds rest

Walking Lunges

·         3 sets of 12-15 reps with 60 seconds rest

Typically, you will need to incorporate more rest days with GVT, as the muscles are worked very intensely. Each muscle group should only be worked once every 6 days maximum! Try a split such as the following:

Monday – Chest/Triceps

Tuesday – Back/Biceps

Wednesday – Off

Thursday – Legs

Friday – Shoulders

Saturday – Off

Sunday – Off

With GVT, you will need to maximize your recovery days to help repair muscle tissue. Make sure to eat enough protein and carbohydrates, and have fun incorporating this workout into your fitness arsenal!

Training Techniques: Intro to Pyramid Sets

This post is the first of several that will summarize workout styles that can be used by beginners and advanced weight lifters alike. The first workout technique that we will focus on is pyramid sets.

Commonly referred to as a “classic” or “old school” approach to training, pyramid sets are a tried, tested and true mechanism for building muscle and trimming fat. Although there are a few variations of pyramid sets (ascending, descending, etc.), the most common method is to increase the weight each set, while reducing the number of repetitions.  Typically, you will perform 3 or 4 sets of each exercise, and follow a strict number of repetitions (e.g., 12, 10, 8, 6). For example, a pyramid set of bench presses will look like the following:

Set 1: 135 lbs x 12 reps

Set 2: 165 lbs x 10 reps

Set 3: 185 lbs x 8 reps

Set 4: 205 lbs x 6 reps

Of course, this is only an example. Regardless of your training level, you should lift heavy enough that you struggle for the last few repetitions of each set. Make sure to only rest between 60 and 90 seconds in between sets.

With the added weight of each set, it is very important to workout with a partner or ask someone to spot you. Having a partner is both safer, and you’ll find that having that extra set of eyes on you will push you much farther.

The number of exercises you do during a workout will vary. However, if you were working out chest (as we’ve already started) you could continue with 3-4 more chest exercises to complete your chest workout in pyramid fashion.

Incline barbell bench press

·         3 sets of increasing weight, for 12, 10, and 8 reps

Flat bench dumbbell flyes

·         3 sets of increasing weight for 15, 12, 10 reps

Cable crossovers

·         3 sets of increasing weight for 15, 12, 10 reps

Remember to always warm up prior to your workout.

Whether you’re new to the gym, or an experienced weightlifter, these pyramid sets should be in your fitness arsenal.

Workout Plans: Shoulders

Here's a great workout to build strength in your shoulders. Do NOT skip shoulder workouts. Strong shoulders will help you lift bigger on other exercises such as bench presses and pull ups, and can help prevent injuries.

This workout is for intermediate lifters. The first exercise is the "core" exercise. From week to week, you will see greater progress in the exercise you perform first in your workouts. These exercises are typically more demanding, so you should rest for about 2 minutes in between sets. For all other exercises, rest for between 60 and 90 seconds in between sets.

Seated barbell overhead press

• 4 sets of 6-12 reps

Arnold dumbell presses

• 4 sets of 6-12 reps

Lateral dumbell raises

• 4 sets of 6-12 reps

Rear delt raises

• 4 sets of 6-12 reps

Upright barbell rows

• 4 sets of 6-12 reps

Good luck and have fun with this one. Remember, you should struggle with the last few reps of each set. Also, try to leave a day between your shoulder day and chest day to avoid overtraining.

Workout Plans: Arms

Everyone dreams of having bigger or more sculpted arms. This workout is designed to maximize results and minimize time spent in the gym.

This arm workout is very taxing on your body. It consists of two HUGE supersets. The first includes four exercises designed to blast your biceps, and the second includes four exercises to work your triceps. If you're doing this workout on consecutive weeks, reverse the order of these exercises so you crush your triceps before your biceps.

Warmup: Incline dumbell curls with light weight for 15 reps

Get focused, and power through this first massive superset. These supersets work the same muscle group (albeit from different angles) throughout, so start with a lighter weight (say 50% of your one rep max) and work your way up.

Dumbell Preacher Curls

• 12 reps of moderate weight

with very little rest (<30 seconds) superset with...

EZ bar Preacher Curls

• 10 reps of moderate weight

again, with little rest, superset with...

Reverse EZ bar Preacher Curls

• 10 reps of moderate weight

superset with...

Machine Preacher Curl

• 20 reps of light weight

The machine preacher curls are designed to be light weight and high repetition to achieve a super pump in the bicep muscle at the end of the set. Rest for 1-2 minutes in between sets, and repeat four times.

Bench Dips

• 20 reps
• if those are too easy, put your feet on another bench
• if those are still to easy, put a weight on your lap and feet up on another bench

superset with...

Skullcrushers

• 10-15 reps of  moderate weight

superset with...

Rope Tricep Extensions

• 10-15 reps of moderate weight

superset with...

Overhead Tricep Extensions

• 10-15 reps of moderate weight

Repeat three more times for a total of 4.

This is a gruelling workout that targets most major muscle groups in your upper and lower arms. Mix it in and keep your muscles guessing to prevent "plateauing". We hope you enjoyed it. Feel free to comment on how you did!

Thanks to www.musclepharm.com for the inspiration for this workout. Those guys really know how to push you physically!

Workout Plans: Back

The back is composed of several huge muscle groups. Activating these muscles will burn a high number of calories and can contribute to a significant increase in metabolism. Like the chest workout below, this workout will utilize supersets. Rest periods in between sets should not exceed 90 seconds.

Warmup for 5 minutes on an exercise bike, treadmill, or by skipping rope.

Bent over Barbell Row

• 5 sets with increasing weight
• sets should follow 15-12-10-8-8

Lat Pulldowns

• 3 sets of 12-10-8 reps
• start with 12 reps, then increase weight by 10 lbs, get another 10 reps, increase 10 lbs, get another 8 reps

Dumbell Pullover

• 5 sets of 10-15 reps

superset with…
One-arm Dumbell Rows

• 5 sets of 10-15 reps

Pull ups

• 4 sets to failure

superset with…
Seated Cable Rows

• 4 sets of 10-15 reps

Barbell Deadlift

• 2 warmup sets of 10-15 reps
• 3 working sets of 5-8 reps

Back Extensions

• 3 sets of 15-20 reps

DONE. Grab a recovery shake and a good night’s sleep.

Let us know how you did on our Facebook page!

Workout Plans : Chest

This workout will include a few supersets to push your chest muscles to the MAX. For those of you who don't know, a superset is performed when two movements are performed back to back with NO REST in between. That means have the weights out and ready to go. Rest for 60 - 90 seconds in between each set.

Incline Bench Press - 2 warmup sets of lower weight and high reps (15-25)
                                 - 3 working sets of higher weight and lower reps (8-15)
superset with...

Incline Dumbell Flyes - 5 sets of 12-15 reps

Think that was hard? Move right into...

Flat Bench Press - 2 warmup sets of lower weight and high reps (15-25)
                            - 3 working sets of higher weight and lower reps (8-12)
superset with...

Flat Dumbell Flyes - 5 sets of 12-15 reps

Finish with one more HUGE superset!

Cable Crossovers - 5 sets of 12-15 reps

superset with...

Chest Dips (lean forward slightly to target chest) - 5 sets to failure

Recommend a recovery drink after, you'll be sore!!