Day 1: Chest/Triceps/Calves

Barbell Bench Press - Medium Grip

4 sets of 12-15 reps
Rest-pause on final set

Barbell Incline Bench Press - Medium Grip

3 sets of 12-15 reps
Rest-pause on final set

Incline Dumbbell Flyes

3 sets of 12-15 reps
Rest-pause on final set

Cable Crossover
3 sets of 12-15 reps
Rest-pause on final set

Triceps Pressdown
4 sets of 12-15 reps
Rest-pause on final set

Lying Triceps Extension

3 sets of 12-15 reps
Rest-pause on final set

Cable Overhead Triceps Extension

3 sets of 12-15 reps
Rest-pause on final set

Standing Calf Raises

3 sets of 25-30 reps
Rest-pause on final set

Seated Calf Raise

3 sets of 25-30 reps
Rest-pause on final set

Workout 2: Back/Biceps/Abs

One-Arm Dumbbell Row

4 sets of 12-15 reps
Rest-pause on final set

Wide-Grip Pulldown
3 sets of 12-15 reps
Rest-pause on final set

Standing Pulldown
3 sets of 12-15 reps
Rest-pause on final set

Straight-Arm Pulldown
3 sets of 12-15 reps
Rest-pause on final set

Barbell Curl
4 sets of 12-15 reps
Rest-pause on final set

Incline Dumbbell Curl

3 sets of 12-15 reps
Rest-pause on final set

One-Arm High Cable Curls

3 sets of 12-15 reps
Rest-pause on final set

Bent-Knee Hip Raise (on a bench)

3 sets of 20-30 reps*
Rest-pause on final set

Crunches
3 sets of 20-30 reps*
Rest-pause on final set

Oblique Crunches
3 sets of 20-30 reps*
Rest-pause on final set

Day 4: Shoulders/Traps/Calves

Dumbbell Shoulder Press

4 sets of 12-15 reps
Rest-pause on final set

Side Lateral Raise

3 sets of 12-15 reps
Rest-pause on final set

One-Arm Front Cable Raise

3 sets of 12-15 reps
Rest-pause on final set

High Cable Rear Delt Flyes

3 sets of 12-15 reps
Rest-pause on final set

Dumbbell Shrug
4 sets of 12-15 reps
Rest-pause on final set

Seated Calf Raise

4 sets of 25-30 reps
Rest-pause on final set

Leg Press Calf Raise

4 sets of 25-30 reps
Rest-pause on final set

Workout 4: Legs/Abs

Barbell Squat
4 sets of 12-15 reps
Rest-pause on final set

One-Leg Leg Press

3 sets of 12-15
Rest-pause on final set

Leg Extensions
3 sets of 12-15
Rest-pause on final set

Romanian Deadlift
4 sets of 12-15 reps
Rest-pause on final set

Lying Leg Curls

3 sets of 12-15 reps
Rest-pause on final set

Bent-Knee Hip Raise (on a bench)

3 sets of 20-30 reps*
Rest-pause on final set

Shoot for at least 20-30 reps, but if you can do more, continue until reaching failure. If you
cannot complete 20 reps, do as many as you can trying to get as close to 20 reps as
possible.

Crunches
3 sets of 20-30 reps*
Rest-pause on final set

Plank
3 sets of 1 min reps
Rest-pause on final set

Descanso activo
Cada da de descanso es un da de descanso activo. Los das de descanso son para la
recuperacin; no son una excusa para ser perezoso . Salir y golpear a los 15-30 minutos

de cardio HIIT hoy en da, o realizar 30-60 minutos de su actividad favorita : el caminar ,
andar en bicicleta, caminar, practicar un deporte , etc.
SEMANA 2
Bienvenida a la semana 2, 2 microciclo de acceso directo a la medida. Espero que hayan
tenido un descanso par de das, porque es el momento de golpear a sus msculos con un
peso ms pesado.
Esta semana, el rango de repeticiones cae desde 12-15 a 9-11. Por supuesto, esta
disminucin se compensa con un aumento en la carga. Yo sugiero agregar 5-10 libras a
todos sus ascensores, errar en el lado ms pesado de los movimientos compuestos como
el press de banca. Tmese su tiempo, y unas cuantas series, para encontrar su nuevo
peso para el rango de repeticiones prescrita.
Recuerde que debe utilizar de descanso-pausa en sus series finales por ejercicio. Si lo
hace, va a maximizar los efectos del entrenamiento de sus entrenamientos. No se olvide
de la punta de vdeos de entrenamiento de la semana pasada. Las tcnicas de ejercicio
he mostrado todava se aplican. Por ltimo, no olvide su msica! Tendr que toda la
fuerza para empujar a travs de ste.
Trminos que usted necesitar saber
Resto-Pausa: Durante las semanas uno y dos de cada fase del programa, que va a hacer
un descanso-pausa registrada como la ltima serie de cada ejercicio. Para ello, llegar al
fallo muscular en el ltimo set, y luego acumular el peso y el descanso de 15 segundos.
Luego continuar el juego hasta llegar al fallo muscular de nuevo.
Series de calentamiento: Realizar 1-2 series de calentamiento de 12-15 repeticiones en
el primer ejercicio para todas las partes del cuerpo, excepto abdominales y pantorrillas.
Series de calentamiento lubricar las articulaciones, enviar sangre al msculo del trabajo,
y preparar su cuerpo para una carga ms pesada. Despus de que sus series de
calentamiento, sumergirse directamente en los conjuntos de trabajo de abajo!.

Day 8: Chest/Triceps/Calves

Barbell Bench Press - Medium Grip

4 sets of 9-11 reps
Rest-pause on final set

Barbell Incline Bench Press - Medium Grip

3 sets of 9-11 reps
Rest-pause on final set

Incline Dumbbell Flyes

3 sets of 9-11 reps
Rest-pause on final set

Low-Pulley Cable Crossover

3 sets of 9-11 reps
Rest-pause on final set

Triceps Pressdown
4 sets of 9-11 reps
Rest-pause on final set

Lying Triceps Extension

4 sets of 9-11 reps
Rest-pause on final set

Cable Overhead Triceps Extension

3 sets of 9-11 reps
Rest-pause on final set

Standing Calf Raises

4 sets of 15-20 reps
Rest-pause on final set

Seated Calf Raise

4 sets of 15-20 reps
Rest-pause on final set

Day 9: Back/Biceps/Abs

One-Arm Dumbbell Row

4 sets of 9-11 reps
Rest-pause on final set

Wide-Grip Pulldown
3 sets of 9-11 reps
Rest-pause on final set

Standing Pulldown
3 sets of 9-11 reps
Rest-pause on final set

Straight-Arm Pulldown
3 sets of 9-11 reps
Rest-pause on final set

Barbell Curl
4 sets of 9-11 reps
Rest-pause on final set

Incline Dumbbell Curl

3 sets of 9-11 reps
Rest-pause on final set

One-Arm High Cable Curls

3 sets of 9-11 reps
Rest-pause on final set

Hanging Leg Raise

3 sets of 15-19* reps
Rest-pause on final set

If you cannot complete 15 reps, do as many as you can trying to get as close to 15 reps as
possible.

Weighted Crunches
3 sets of 15-19 reps
Rest-pause on final set

Dumbbell Side Bend

3 sets of 15-19 reps
Rest-pause on final se

Day 11: Shoulders/Traps/Calves

Dumbbell Shoulder Press

4 sets of 9-11 reps
Rest-pause on final set

Side Lateral Raise

3 sets of 9-11 reps
Rest-pause on final set

One-Arm Front Cable Raise

3 sets of 9-11 reps
Rest-pause on final set

High Cable Rear Delt Flyes

3 sets of 9-11 reps
Rest-pause on final set

Dumbbell Shrug
4 sets of 9-11 reps
Rest-pause on final set

Seated Calf Raise

4 sets of 15-20 reps
Rest-pause on final set

Leg Press Calf Raise

4 sets of 15-20 reps
Rest-pause on final set

Day 12: Legs/Abs

Barbell Squat
4 sets of 9-11 reps
Rest-pause on final set

One-Leg Leg Press

3 sets of 9-11 reps
Rest-pause on final set

Leg Extensions
3 sets of 9-11 reps
Rest-pause on final set

Romanian Deadlift
4 sets of 9-11 reps
Rest-pause on final set

Lying Leg Curls

3 sets of 9-11 reps
Rest-pause on final set

Hanging Leg Raise

3 sets of 15-19 reps*
Rest-pause on final set

If you cannot complete 15 reps, do as many as you can trying to get as close to 15 reps as
possible.

Weighted Crunches
3 sets of 15-19 reps
Rest-pause on final set

Side Plank
3 sets of 1 min reps
Rest-pause on final set

The Breakdown
Upon Waking
Protein powder: 20-40 grams
Multivitamin: 1 dose
With Meals
Fish oil: 2-3 grams; 3 times per day
CLA: 1-3g
*Consider taking more protein powder as meal replacement

Before Workout
Pre-workout* (30-45 minutes before)
Protein powder: 20-40 grams (30 min. before)
*Pre-Workout should supply at least:
BCAAs: 5 grams
Creatine: 1.5-5 grams
Beta-alanine: 1.5-3 grams
Betaine: 1.5-2 grams
After Workout (within 30 minutes)
Post-workout*
Protein powder: 30-60 grams
*Post-Workout should supply at least:
BCAAs: 5 grams
Glutamine: 3 grams
Creatine: 1.5-5 grams
Beta-alanine: 1.5-3 grams
Betaine: 1-3 grams
Carnitine: 1-2 grams
Fast-digesting carbs: 20-60 grams
Before Bed
Protein powder: 40-50 grams
ZMA: 10-20 grams