the four week smoke session
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
July 3, 2008 at 2:15 pm
hmmm….. does this really work??? did it work for you? what gains did you see?? come on….give it up.
July 3, 2008 at 2:32 pm
it works great. it really builds up your musclular endurance. it also gets your body to learn to recover faster. the last week is the hardest. imagine doing 15 sets of 15 reps of squats. last time i did it i couldnt sit cause the blood filled my quads so much it burned.
July 3, 2008 at 3:01 pm
do you think i could do the same thing over two or three weeks and get benefit from it (starting with 12 or 13??)
July 3, 2008 at 3:14 pm
i would start at 10. you have to build up to it. part of it is finding the right weight…too much and you wont make it…too little and you wont get anything out of it.