Without further delay here is the workout plan, for more info see the bottom.
Monday
- Romanian Deadlift: 2 sets of 6 and one all-out heavy double rest/pause set.
A. Superset band external rotations 3 sets 12 Reps. - Chin-Up: 2 sets of 6 and one all-out heavy double rest/pause set
A. Superset Band Face Pulls 3 sets 10 reps. - Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set
A. Superset Band, Strait arm pull downs 3 sets 12 Reps. - Wide Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set.
A. Superset Hanging leg raises 2 sets 10 reps.
Tuesday - Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set.
A. Superset Band Pull apart 3 sets 12 reps. - Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set.
A. Superset Band reverse flys 3 sets 12 reps. - Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set.
A. Superset Band internal rotations 3 sets 12 reps. - Skull Crush: 2 sets of 6 and one maximum mTor activation set.
A. Superset Hanging leg raises 3 sets 10 reps.
Wednesday - Lying Leg Curl: 2 sets of 6 and one mTor activation set
A. Superset Face Pulls 3 sets 12 reps. - Decline Pull Overs: 2 sets of 6 and one maximum mTor activation set
A. Superset Band upright rows 3 sets 12 reps. - Pronated Chest-Supported Row: 2 sets of 8 and one Max mTor activation set.
- Close Grip Curl: 2 sets of 6 and one maximum mTor activation set
Thursday - Back Squats or Lunges: 2 sets of 6 and one 6-8-10 drop set
A. Superset Band Pull apart 3 sets 12 reps. - Cable Crossover: 2 sets of 6 and one maximum mTor activation set
A. Superset reverse flys 3 sets 12 reps. - Military Press: 2 sets of 6 and one all-out heavy double rest/pause set
A. Band I, V, Y 3 sets 10 reps each. - Dips: 2 sets of 6 and one all-out heavy double rest/pause set
A. Superset Band tricep pull down 3 sets 12 reps.
Friday
- Glute Ham Raise: 2 sets of 6 and one maximum mTor activation set
- Wide Pull Up: 2 sets of 6 and one all-out heavy double rest/pause set
- Bent Rows: 2 sets of 6 and one one all-out heavy double rest/pause set
- Hammer Curl: 2 sets of 6 and one 6-8-10 drop set
Saturday - Back Squats: 2 sets of 6 and one maximum 6-8-10 drop set
A. Superset Band Pull apart 3 sets 12 reps. - Incline Bench Press or Incline Dumbbell Press: 2 sets of 6 and one 6-8-10 drop set
A. Superset reverse flys 3 sets 12 reps. - Dumbbell Front Raise Incline Bench: 2 sets of 6 and one maximum mTor activation set
A. Band I, V, Y 3 sets 10 reps each. - Skull Crush: 2 sets of 6 and one maximum 6-8-10 drop set
A. Superset Hanging leg raises 3 sets 10 reps.
Special techniques explained:
- M-Tor activation explained. https://www.t-nation.com/training/tip-mtor-training-for-biceps
- Super Set Explained. https://www.lifefitness.com.au/supersets-explained/
- Drop Set Explained. https://www.muscleandfitness.com/workouts/workout-routines/gain-greater-mass-drop-sets
- Double Rest Pause Explained. Simply after the last rep of your last set, put the weight down and count to 10 or 15, then try to get 2 more reps, then count to 10 or 15 again and try to get one more.
Notes:
- 2 minute rests on Bench, Squat, Deadlift, Military press only. All others will be 1 minute rests. You’re A labeled supersets are done during your rest, not added to your rest time. Soon as you finish the main lift set the timer for your next set.
- Never go super heavy, we are shooting for 6 reps on each set with a weight you can do 7 times.
- You should not be working so hard you get too sore to train the next day.
- The band work is to prevent injury, do not skip it.
- Work smarter not harder, never burn yourself out.
- Eat Clean!
-Protein shake before and after training, I use 25g before and 25g after.
Video:
This video by Firas Zahab explains exactly what I am trying to explain.
This video is by Joe Rogan and Firas Zahab.
- I am not a personal trainer nor am I nutritionist, always talk to a doctor before starting an exercise program or diet.