could sombody post a link or somthin that will show me this program iver herd alot about it and want to give it a look. thanks
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could sombody post a link or somthin that will show me this program iver herd alot about it and want to give it a look. thanks
Monday
Smythe Incline Bench:
135x10
185x8
195x4
225xFailure (then 2 rest pauses and a static hold)
Chest Stretch
Deep Flyes held in lowest position for 20seconds
Seated Smythe Shoulder Press
95x10
115x8
125x6
185xFailure(then 2 rest pauses and a static hold)
Shoulder Stretch
too hard to explain check out intesnsmuscle.com forums for his post on stretches
Close Grip Bench
135x10
185x6
195x4
235xFailure(2 rest pauses and a static)
Tricep Stretch
Hammer Pull Downs
45 ES x10
65 ES x8
85 ES x6
125 ES X Failure(2 rest pauses)
Rack Dead Lifts
135x10
185x8
205x6
365xFailure(2 rest pauses)
Wednesday
Hack Squats
45 ES x10
90 ES x6
100 ES x 4
125 ES x 20 or failure
Quad Stretch
kneel down and then lean back as far as possible
Leg Press with heel high
dont remember, but you can get the idea
Hammstring Strech
there are a few, sit down and with your legs togethor touch your toes.
Hip Sled Cafe
45 ES x10
90 ES x8
135 ES x6
225 ES xFailure(2 rest pauses)
Cafe Strech
use a normal cafe raise motion, but only go down deep into the bottom of it.
Preacher Curl
25 ES x10
30 ES x8
35 ES x6
50 ES xFailure
Bicep Stretch
on an incline bench lay back and with dumbells in your hands let your arms hang as far back as possible
Reverse Preacher
10 ES x10
15 ES x6
20 ES x4
35 ES xFailure
Forearm Stretch
im not sure?
well you do the same idea for 2 more workouts
youll need 3 workouts for each body part. so youre splitting up you chest workout into 3 lifts in 8 days, or however you like.
here is basically a compilation of his post on intensemuscle.com
Remember we only do two seperate workouts:Quote:
Originally Posted by Psychotron
Chest/Shoulder/Tricep/Back Width/Back Thickness
Bicep/Forearm/Calf/Hams/Quads
We always stick to this order and we rotate three exercises for every bodypart, hitting the same exercise every 12 days on the 3 day split, that way you hit each muscle group two times every eight days...