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4 Day Workout

Day 1
3x 8-10
Heavy step up superset with tricep extensions 3x 8 3x 20
glute-ham raise 6-8x superset weighted squat jumps 8x
3 sets each

1-legged squat superset with weighted jumping lunges 3x 10 3x 12
total, 6 ea. side

Day 2
Overhand wide pulldowns 8x
Superset
Underhand wide pulldowns 8x

Heavy machine row, pronate grip, 12, 10, dropset 3 of 8 reps Dumbell
pullover, 3x 8-10 T-bar row, v-grip 3x 8-10

Day 3
Heavy Dumbell seated presses 12, 10, 8, 8 Standing side raises 12, 10,
8, 8 Superset Side-to-front and front-to side raise 3x 8
Side raise, turn to front and lower. Front raise, turn into a side
and lower. This counts as one rep.

Day 4
Hack squat 4x 10
Single leg leg curl 3x 8
One-legged squat, back leg on bench 3x 12 Leg extension 15, 12, 10, 8
superset Single leg leg press 4x 10 ea. side


MUSCLE GROWTH

Trigger NEW muscle growth this week by following this training split as directed!

Goal for reps: 8-10 per set

Drop sets will look like this: 1st set 8-10 reps, drop weight, 2nd set 6-8 reps, drop weight, 3rd set, finish with 6-8 reps)
Rest time between sets: sufficient time for cardiovascular and mental recovery
Lifting Tempo: 1/0/1

Sets: 1-2 warmup sets follwed by 3 working sets on supersets, and 1-2 warmup sets and 3 dropsets on the final exercise.

Each exercise pairing is a superset and a single exercise denotes a dropset. Dropsets are to be excruciatingly close to or past failure

BACK

  • One arm dumbbell rows
  • Pullups
  • Bent Over Rows, underhand
  • Pulldowns
  • Cable rows OR rowing machine

SHOUDLERS

  • Side raises
  • Seated smith shoulder press
  • Y-raises
  • Incline front raises
  • DB shoulder press

LEGS

  • Single leg squat, back leg on a bench
  • Front squat
  • Hack squat OR leg press
  • Lying leg curl
  • Leg extension

CHEST/BACK/TRIS

  • Cable Flies
  • Bench Press
  • Close grip pullup or chinup
  • Overhand, bentover rows
  • Incline DB rows
  • Incline DB press
  • Hammer Strength (or similar) machine low rows

BACK it up!

What’s sexier then a muscular back? Nothing (at least I don’t think so)! Here is a “giant set” back workout that will give you lean gains, and accentuate detail. As always, make sure to take your serving of Muscle Xplode before you train, and GlutaMuscle +Muscle Whey after your workout!

Do this circuit 5 times, going heavier in weight each time (and down in reps, if necessary). Do not rest until you get to the end of the circuit. Rest 1 minute between circuits, then restart. You will get a great pump from this! I did!
If you are unfamiliar with any of these exercises, email me @ expert@musclenutrition.us !

Deadlifts: 12 reps
Cable rows: 15 repsreps
Hyperextensions: 12 reps
15 Pushups
Bent over barbell rows: 12 reps
One arm dumbbell rows: 15 reps (each arm)
Seated pulley low row: 12 reps


Glutes!

We all love a nice set of glutes! Not everyone is born with a J-LO booty, so for those of you who want to kick up those glutes a bit, here are some great workout for them!! As always, finish with some cardio so you can see the fruit of your labor, take your recovery mix, and my favorite, Iso Muscle!

THE EXERCISES

Plie (Sumo) Squats
Stand with your feet about a foot wider than your shoulders, and turn your toes out in a diagonal direction, much like a ballet dancer in second position. Slowly squat downward keeping your entire foot flat on the ground, and making sure your knees track directly over your toes. When your thighs come parallel to the floor, slowly begin to ascend, squeezing isometrically through the glutes as your rise. “Imagine you’re squeezing a nickel between the cheeks of your buns,” suggests Francis. Come to a standing position without locking your knees and go right into the next repetition.
Super set- 20 pop squats

Heel Kick
Get on your hands and knees on a padded mat, keeping your back flat and your head in a neutral position. From here, un-weight your right leg and readjust your balance so your weight is distributed evenly between your two hands and left knee. Keeping your leg bent at a 90-degree angle, slowly raise it up behind you, keeping your back flat and your balance even, until your thigh comes parallel to the floor. “Only go up as high as you can without hyper-extending the back,” warns Francis. At your topmost point, pause a moment and squeeze the glutes beStand with your knees slightly bent, your focus forward and your abs tight. With your hands on your hips, take a giant step forward with your right leg and lower yourself toward the ground slowly. Be sure the knee of your front leg does not pass the toe of your front foot as you descend. When your left knee almost touches the ground, push through the heel of your right foot to bring your feet back together at the start. Repeat on the opposite side.

Lunges
Stand with your knees slightly bent, your focus forward and your abs tight. With your hands on your hips, take a giant step forward with your right leg and lower yourself toward the ground slowly. Be sure the knee of your front leg does not pass the toe of your front foot as you descend. When your left knee almost touches the ground, push through the heel of your right foot to bring your feet back together at the start. Repeat on the opposite side.

Super Set – 20 Pop squats

One-Legged Squat
Stand with your knees slightly bent, your shoulders down and back and your focus forward. Lift your left foot off the ground and bring it to the front of your body, holding it in this aerial position throughout the exercise. “If you’re having trouble with balance, stand next to a wall or a machine and lightly touch it with your hand to keep yourself steady,” suggests Francis. Balancing yourself on your right foot, squat down as far as your individual flexibility will allow, keeping your heel in contact with the floor at all times and maintaining an erect posture. Slowly come back to a standing position without locking your knee and go right into the next repetition. Complete all repetitions on one side before moving to the other.

Super Set – 20 Pop squats


Bicep Routine

Workout 1:

  • Standing barbell curls 2×15, 3×10
  • Preacher curls 2×15, 3×10
  • Lying cable curls 2×15, 3×10
  • Concentration curls 2×15, 3×10

Workout 2:

  • Seated dumbbell curls (Incline) 2×15, 3×10
  • Hammer curls 2×15, 3×10
  • Iron cross curls: 2×15, 3×10
  • Reverse grip cable curls 2×15, 3×10

For a “girl” (I know, I know I had to say it!) my biceps are often commented on. I am asked what kind of special workouts I do for them, and there is really nothing special to it! I found that working them twice a week along with a larger muscle group was very beneficial. Do these bicep routines twice a week. Start with a warm up set, then depending on the size you are trying to achieve, pick the weight that is best for you!

Since I run in to time issues daily, as those of you who follow my blog know, I like to pair up biceps or triceps with a larger muscle group. For instance yesterday I did back and triceps. For someone who has more time to spend at the gym, I would do just arms on a given day!

Always remember to take your Muscle Xplode, pre workout, and GlutaMuscle post workout with your favorite MN protein variety!

Happy bicep building!


Back Workout

Exercise Sets Reps
Wide grip pull ups 4 MAX
Superset lat pull down / seated row 4 10 on each excerise
Bent over barbell row 4 10-12
Assisted pull ups / lat pull downs superset 4 15 pull up / 10 pull down
Seated row drop set 3 MAX
Bodyweight row 4 10, 10, 8, 6
One arm cable row (3-1-3 rep timing)

Make sure to use Muscle Xplode, or CreaMuscle pre-workout, and your favorite Muscle Nutrition Whey Protein, as well as GlutaMuscle to ensure proper recovery and induce muscle growth!
As applies to all muscle groups, the number of reps you should perform will depend on your fitness goals.


Leg routine

Your legs have very strong muscles. No matter which leg workout routine you choose, you’ll find that you can lift heavier weights during your leg workouts than with other routines. Not only that, but you’ll often find that you can make bigger and quicker gains with your leg workouts than you can with other muscle groups. For example, when you consistently train your legs, you might find that you’re increasing your weights on a weekly basis, and you’ll really notice your legs taking shape!

If you apply the following leg workout routine, and pair with Muscle Nutrition’s GlutaMuscle, for recovery, expect huge gains. The key is to use good form, keep your protein intake high, and not to over train your muscles. You need to let your muscles rest in between workouts. Give them 3 or 4 days to rest before training them again. Follow up each workout with your favorite MN protein, and your legs will never be the same!
As applies to all muscle groups, the number of reps you should perform will depend on your fitness goals.

  • If your aim is for strength or muscle size, perform between 6 – 10 reps
  • If your aim is for muscle tone, perform between 10 – 15 reps
  • If your aim is for aerobic fitness, perform 20 reps or more. For an aerobic workout, your main focus is on raising your heartbeat – not lifting weights. You may even incorporate the following leg exercises between sets when you are training other muscle groups such as arms, chest, etc. Also, try lowering the amount of weight and performing between 50 and 100 sets of each leg exercise.

One of my favorite leg workouts consists of the following exercises:

  1. Begin by running/jogging/cycling for 10 minutes (to warm up)
  2. Squats – 3 sets of between 6-10 reps
  3. Leg Extensions – 3 sets of between 6-10 reps
  4. Calf Raises – 3 sets of between 6-10 reps
  5. Step Up’s – 3 sets of between 8-15 reps
  6. Hack Squats– 3 sets of between 6-12 reps

Every one or two months, I replace one of the above exercises with one of the following:

  • Seated Leg Curls – 3 sets of between 8-12 reps
  • Leg Press – 3 sets of between 6-12 reps
  • Lunge – 3 sets of between 20 and 30 reps
  • Weighted Pop squat ( 30 seconds)

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