After one week of rest I am starting today a new six week muscle building project.
Basics
1. Muscle groups
- chest and triceps
- back, biceps and forearms
- legs (upper and lower)
- side and rear delts and abs
2. Frequency
- I train with weights every other or third day and keep after the fourth workout (a round) three off days
3. Systems
- round 1. Super Sets (more information)
- round 2. Triple Sets and Giant Sets
- round 3. Drop Sets
- round 4. Straight Sets 1
- round 5. Straight Sets 2
- round 6. Rest (one week)
4. Reps and rests
- at least 3 or at most 20 reps
- rounds 1-3: 10-60/120 seconds and rounds 4-5: 2-4 minutes
1. Today (Monday 29th October 2018) – Chest and triceps
Dynamic stretching (read more about it here)
Super Sets 1 (1 warm up and 3 maximal rounds… muscular failure)
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- Dumbbell Bench Press 25 / 20, 12 and 10
- Lying French Press 25 / 15, 10 and 6
Super Sets 2 (3 maximal rounds)
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- Incline Dumbbell Bench Press 10, 7 and 6
- Incline Dumbbell Kick Back 12, 11 and 10
Super Sets 3 (3 maximal rounds)
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- Dumbbell Flys 16, 9 and 8
- Lying French Press (straight bar) 12, 8 and 6
Short static stretching (read more about it here)
The whole workout took 35 (3+29+3) minutes.
2. Wednesday 31st October 2018 – Back, biceps and forearms
Dynamic stretching (read more about it here)
Super Sets 1 (1 warm up and 3 maximal rounds / slow reps)
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- Lat Pull Down I use my Total Gym 1000 with a barbell as an additional resistance… 8 / 5, 4 and 3
- Incline Dumbbell Curl 12 / 6, 5 and 4
Super Sets 2 (3 maximal rounds)
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One Arm T-Bar Row 8/8, 7/7 and 6/6
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Standing Dumbbell Curl 8, 7 and 6
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Super Sets 3 (3 maximal rounds)
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One Arm Dumbbell Row 12/12, 9/9 and 8/8
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Barbell Curl 6, 6 and 5
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Super Sets 4 (3 maximal rounds / slow reps)
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Dumbbell Hammer Curl 6, 5 and 4
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Barbell Wrist Curl 12, 10 and 8
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Short static stretching (read more about it here)
The whole workout took 48 (3+42+3) minutes.
3. Friday 2nd November 2018 – Legs
Dynamic stretching (read more about it here)
Super Sets 1 (1 warm up and 3 maximal rounds / slow reps)
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- Goblet Squat 10 / 6, 5 and 4
- Standing Dumbbell Calf Raise 12 / 10, 9 and 8
Super Sets 2 (3 maximal rounds / slow reps)
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- Bulgarian Split Squat 8/8, 7/7 and 6/6
- Standing Dumbbell Calf Raise 8, 7 and 6
Super Sets 3 (3 maximal rounds)
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- Dumbbell Sumo Squat 3, 3 and 3 (slow reps)
- Standing Dumbbell Calf Raise 20, 18 and 16 (normal reps)
Short static stretching (read more about it here)
The whole workout took 41 (4+32+5) minutes.
4. Sunday 4th November 2018 – Side and rear delts and abs
Dynamic stretching (read more about it here)
Super Sets 1 (1 warm up and 4 maximal rounds)
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- Dumbbell Side Lateral Raise 20, 15, 13, 12 and 10
- Ab Wheel Rollout 15, 12, 11, 10 and 9
Super Sets 2 (4 maximal rounds)
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- Rear Lateral Raise 20, 15, 14 and 12
- Lying Leg Raise 16, 14, 11 and 10
Short static stretching (read more about it here)
The whole workout takes under 30 minutes.