Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

If youre going to lift 5 days per week i recommend

Info icon This preview shows pages 251–255. Sign up to view the full content.

If you’re going to lift 5 days per week, I recommend that you start with this routine for your first eight to ten weeks. It’s the first phase of the workouts you’ll find in the bonus report. In terms of which days to train on, most people like to lift Monday through Friday and take the weekends off, maybe doing some cardio on one or both of these days. This works well. Feel free to work your rest days however you want, though. Some people prefer to lift on the weekends and take off two days during the week. Work your cardio in as needed. You can lift and do cardio on the same days without an issue. If you’re going to train 4 days per week, use the following template: Day 1: Chest & Triceps & Calves
Image of page 251

Info icon This preview has intentionally blurred sections. Sign up to view the full version.

Day 2: Back & Biceps & Abs Day 3: Upper Body & Calves Day 4: Legs & Abs In this template, your “Upper Body” day consists of 3 sets for the chest performed in the 8- to 10-rep range followed by shoulders training. Here’s an example of a 4-day week on the program: DAY 1 CHEST & TRICEPS & CALVES Incline Barbell Bench Press – Warm-up sets and then 3 working sets Flat Barbell Bench Press – 3 working sets Dip (Chest Variation, weighted if possible) – 3 working sets Close-Grip Bench Press – 3 working sets Seated Triceps Press – 3 working sets Calf Workout A DAY 2 BACK & BICEPS & ABS Barbell Deadlift – Warm-up sets and then 3 working sets Barbell Row – 3 working sets Wide-Grip Pull-Up or Chin-Up – 3 working sets (weighted if possible) Optional: Barbell Shrugs – 2 working sets Barbell Curl – 3 working sets Alternating Dumbbell Curl – 3 working sets 3 to 6 ab circuits DAY 3 UPPER BODY & CALVES Incline Barbell Bench Press – Warm-up sets and then 3 sets of 8 to 10 reps per set Seated or Standing Barbell Military Press – Warm-up sets and then 3 working sets Side Lateral Raise – 3 working sets Bent-Over Rear Delt Raise – 3 working sets Calf Workout B
Image of page 252
DAY 4 LEGS & ABS Barbell Squat – Warm-up sets and then 3 working sets Leg Press – 3 working sets Romanian Deadlift – 3 working sets 3 to 6 ab circuits Again, if you’re going to lift 4 days per week, start here. In terms of which days to train on, you have the same flexibility as with the 5- day layout. Work your cardio in as needed. If you’re going to train three days per week, you have two templates to choose from: OPTION A: Day 1: Chest & Triceps & Calves Day 2: Back & Biceps & Abs Day 3: Legs & Shoulders OPTION B: Day 1: Push & Calves Day 2: Pull & Abs Day 3: Legs Neither of these templates is necessarily better than the other. It comes down to personal preference. In Option A, your first and second days consist of 9 working sets for your major muscle groups (chest and back, respectively) and 6 for your minor groups (triceps and biceps). Your final day consists of 9 sets for legs and 6 to 9 sets for shoulders (yes, this is hard).
Image of page 253

Info icon This preview has intentionally blurred sections. Sign up to view the full version.

In Option B, your “Push” day consists of training your chest, shoulders, triceps, and calves, in that order. In terms of number of sets, this should involve 6 to 9 sets for both chest and shoulders and 3 sets for triceps.
Image of page 254
Image of page 255
This is the end of the preview. Sign up to access the rest of the document.
  • Winter '17
  • Santos O'Neill Garcia
  • History

{[ snackBarMessage ]}

What students are saying

  • Left Quote Icon

    As a current student on this bumpy collegiate pathway, I stumbled upon Course Hero, where I can find study resources for nearly all my courses, get online help from tutors 24/7, and even share my old projects, papers, and lecture notes with other students.

    Student Picture

    Kiran Temple University Fox School of Business ‘17, Course Hero Intern

  • Left Quote Icon

    I cannot even describe how much Course Hero helped me this summer. It’s truly become something I can always rely on and help me. In the end, I was not only able to survive summer classes, but I was able to thrive thanks to Course Hero.

    Student Picture

    Dana University of Pennsylvania ‘17, Course Hero Intern

  • Left Quote Icon

    The ability to access any university’s resources through Course Hero proved invaluable in my case. I was behind on Tulane coursework and actually used UCLA’s materials to help me move forward and get everything together on time.

    Student Picture

    Jill Tulane University ‘16, Course Hero Intern