Friday, March 12, 2010
Off-Season Weight: 152.0
On Monday I will begin training my clients and myself using a new plan designed to BUILD MUSCLE.
Hypertrophy Strength Training
Day 1:
Incline Bench Press 4 x 4
Flat Dumb Bell Press 4 x 4
Wide Grip Lat Pull 4 x 4
Heavy Laterals 3 x 6 each way (side, bent)
Triceps Press down 4 x 6
Day 2:
Leg Press 4 x 4
Squats 4 x 6
Hack Squat 4 x 5
Leg Curl 4 x 5
Leg Extension 3 x 4
Calf Raises 3 x 10
Day 3:
Dips 4 x 4 (add hanging weight as needed)
Incline Dumb Bell Flies 3 x 4
Shoulder Press 4 x 4
Close Grip Bench Press 4 x 4
Decline Triceps Extension 3 x 6
Day 4:
Reverse Grip Barbell Row 4 x 4
Medium Grip Lat Pull 4 x 4
Medium Grip Chin-ups 4 x 6
Barbell Curl 4 x 4
Preacher or Dumb Bell Curl 4 x 6
Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max
Notice there are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.
Do Day 1 and Day 2, rest a day, and then do Day 3 and Day 4. Take the weekend off.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Tomorrow I am driving from Birmigham to Trinity, Alabama near Huntsville, to conduct a posing clinic and contest prep seminar at The Rock Fitness Center for four bodybuilders and two figure competitors. They are all training for upcoming shows.
Old Navy
