MAXHAVOC’s BodyBlog

so, i found this great workout a couple of years ago. you should only do it once a year as it violates the weider principles and if you do it for too long you will over train. but the 4 week program is great for getting past those plateaus. it is pretty simple. it is 4 week program, but when you get done you be glad because it WILL wear you out.

week 1 (eights) everything is 8 sets of 8 reps. this week will seem pretty easy, but dont be fooled it only gets worse.

day 1 - bench press, dummbell flyes, leg press, leg curls

day 2 - wide grip pulldowns, cable rows, nose breakers(triceps), seated dumbbell extensions(triceps)

day 3 - shoulder press, upright rows, barbell curls, preacher curls

day 4 - incline dumbbell press, decline press, squats, leg curls

day 5 - close grip pull downs, bent over barbell rows, cable press downs, reverse cable press down

day 6 - lateral raises, front raises, dumbbell curls, concentration curls

day 7 - rest

week 2 - (tens) same exercises but now 10 sets of 10 reps

week 3 - (twelves) 12 sets of 12 reps

week 4 - (Fifteens, if you make it) 15 sets of 15 reps