Are you looking for a new workout approach? Here’s one that focuses on increasing both your muscle mass and power. Special emphasis is given to developing your shoulders, chest, and pressing strength, AKA your coat rack.
The key to this program’s success is the incremental increase in workout poundage, nutrition, and nutritional supplements each week. Be sure to start at a comfortable level in each of these three key progress areas. Progress gradually but consistently in each area each week.
Here’s the basic workout structure:
*Heavy Abs on day 2 and 4.
*Calves – one exercise up and down the weight stack for 15 reps per set on days 1 and 3.
Here are the workout specifics:
All Protocols are –– Sets x Reps
Incline Bench Press – 6 x 6
Flat DB Press – 6 x 6
High Pulls – 4 x 4
Heavy Laterals – 3 x 8 each way (front/side/rear)
Pressdown – 4 x 10
Leg Press – 6 x 6
Squats – 6 x 6
Hack Squat – 6 x 6
Leg Curl – 5 x 8
Leg Extension – 4 x 10
Incline Speed Bench Press – 8 x 3 (use 60% of weight used on heavy day [Day 1])
Flat DB Press 6 x 6 (85% of heavy day)
Shoulder Press – 6 x 6
Lying French Press – 6 x 6 Dumbbell Kickouts on Incline Bench – 4 x 8
Reverse Grip Barbell Row – 6 x 6
Med. Grip Pulldown – 6 x 6
Seated Good Morning – 6 x 6
Barbell Curl – 6 x 6
Preacher Curl – 6 x 6
Note: Once again, the biggest key to success of this program and by far the most important factor is that you do not start too heavy. On 6x6 exercises, start with a weight you could perform twelve reps with on week one, but only do prescribed amount. Progress at a pace that allows you to get all six reps on all six sets over each of the first five weeks. Final week is an all out max effort! If you reach failure before week six, then you started out too heavy or you tried to progress to fast. After week one, a 5-10% increase on the 6x6 exercises is a realistic progression.
For Maximum recovery: Days 1, 2, 3, and 4 should be done within a seven-day period with a rest day between days 2 and 3. An example is Monday (day 1), Tuesday (day 2), Thursday (day 3), Friday (day 4).
Work into the suggested nutrition program slowly, just as you did the weight workout. The first week eat the same foods listed but in comfortable amounts. If you can’t eat the recommended serving sizes cut back (if you are not used to having six meals start with four or five), then add a little each week until you reach the recommended amounts.
Option 3: 3 whole eggs and an additional 9 whites, 1 cup omelet veggies
Postworkout Drink: 4-6 scoops Mass Maker Ultra, 1 Banana, 1 scoop Ultimate Muscle Protein blended in 16 oz. water or milk
Supplements: 1 Super Pak with meal #1 – for optimal micronutrient support To maximize muscle amino profile: 4 Ultra 40, 4 Mass Aminos, 1 FitTabs
Enzyme Complex with each meal. IMPORTANT: Add one additional tablet Ultra 40 and one tablet Mass Amino to each meal on weeks 4, 5, and 6. This will end up as 7 tablets of each with every meal on week 6.
Strength/Size and Recovery Factors: Eight to ten Muscle Synergy first thing in morning on empty stomach 30 minutes prior to workout and immediately postworkout on an empty stomach. On non-training days, continue to take at least twice daily preferably on empty stomach.
Sip 3-4 scoops Glutamine Select: mixed in water during training Creatine Select: 1 scoop with each meal for 5 days. Then 1 scoop twice daily for next 5 weeks. On training days, take 1 scoop Creatine Select preworkout and 1 scoop postworkout (with Muscle Synergy). Good luck! I know you’ll be surprised at the amount of muscle mass and strength you can gain on this program. If you have any questions about the workout, nutrition, or supplement plan, please e-mail me. I’d also like to hear about your progress. ( [email protected] )