Posted by I am just now in the midst of the fourth round of my six times a week muscle-building program.
Day 1. Chest A and back A
Day 2. Thighs A and calves A
Day 3. Shoulders A, triceps A and biceps A
Day 4. REST
Day 5. Chest B and back B
Day 6. Thighs B and calves B
Day 7. Shoulders B, triceps B and biceps B
Day 8. REST
I am using continuous tension (time under tension) during every rep, which takes eight seconds to perform. For example, in dumbbell bench press, I am counting to four when lowering the weights, for two when pausing, and for two also when raising. If I am not listening to music, my wall clock (in the picture above) has a loud enough tick.
I am doing this way for all my reps. When the set is done to positive failure, I rest as long as it takes to equalize my breath and pulse, in other words, 3-5 minutes. Then I add some weight.
My workout consists only of 3-5 sets per muscle group.
Workouts last 35-45 minutes.
I’ll try to add at least one rep to every set until I’ll reach the maximal planned number. After it, I’ll add some weight.
DAY 1
Dumbbell Chest Press, 12-15, 8-11, 4-7 plus two drop sets
One Arm T-Bar Row, 12-15 / 12-15, 8-11 / 8-11, 4-7/4-7 plus two drop sets for both hands (tempo: up 2+2 and down 4 seconds)
DAY 2
Jefferson Squat, 13-14, 11-12, 9-10, 7-8 and 5-6 (tempo: up 2 and down 4+2 seconds)
Dumbbell Standing Calf Raise, 20-25, 15-19 and 10-14 (tempo: up 2+2 and down 4 seconds)
DAY 3
Lateral Raises, 20-25, 15-19 and 10-14 (tempo: up 2+2 and down 4 seconds)
EZ Bar Triceps Extension, 14-16, 11-13 and 8-10 (tempo: down 4+2 and up 2 seconds)
Barbell Curl, 12-14, 9-11 and 6-8 (tempo: up 2+2 and down 4 seconds)
DAY 5
Incline Dumbbell Press, 12-15, 8-11, 4-7 plus two drop sets (tempo: down 4+2 and up 2 seconds)
Lat Pulldown, I do Lat Pulldown with Total Gym 1000 a barbell as additional weight, 12-15, 8-11, 4-7 plus two drop sets (tempo: down 4 and up 2+2 seconds)
DAY 6
Bulgarian Split Squat, 13-15, 10-12, 7-9 and 4-6 (tempo: down 4+2 and up 2 seconds)
Dumbbell Standing Calf Raise, 20-25, 15-19 and 10-14 (tempo: up 2+2 and down 4 seconds)
DAY 7
Gable Rear Delt Fly, I use Total Gym 1000 in Gable Rear Delt Fly. 13-15, 10-12 and 7-9 (tempo: down 2+2 and up 4 seconds)
Bench Dips, I use additional plates in the backpack on my chest. 3 x 7-10 (tempo: down 4+2 and up 2 seconds)
Dumbbell Hammer Curl, 12-14, 9-11 and 6-8 (tempo: up 2+2 and down 4 seconds)
