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How to Build Muscle with Exercise

MUSCLE-UP Triple-X weight training program

 

  • HEAVY DUTY PROGRAM (Work Out B)

Thoroughly Warm-up first,

In the table where it outlines, '1 Rep 10 Sec rest, 1 Rep, etc', perform one maximum repetition with a weight so heavy you can only achieve one full rep.

Ensure that you perform the required exercises in strict form;

  • Rest 10 seconds, then repeat another single rep.

  • Rest for another 10 seconds, then repeat another single rep
    (You're training partner will most likely have to assist you for this and the following rep)

  • Finally rest 20 seconds, then perform one last rep.

In the table where it outlines, '4 Negative Reps' ( eg; Chin-ups), hang a weight from your weight belt that is so heavy, that you can't pull yourself up without assistance from your training partner. Lower yourself in a controlled, slow manner and repeat this for 3 more reps (4 Reps Total).

WORKOUT B LEGS, BACK, BICEPS, FOREARMS, TRAPS

45° Leg Press 4 reps to failure, ( 2 Sets )
Leg Extensions 1 Rep, 10 sec rest 1 Rep, 10 sec rest 1 Rep, 20 sec rest 1 Rep
Hamstring Curls 1 Rep, 10 sec rest 1 Rep, 10 sec rest 1 Rep, 20 sec rest 1 Rep
Chin Ups 4 Negative Reps
Bench Rows 1 Rep, 10 sec rest 1 Rep, 10 sec rest 1 Rep, 20 sec rest 1 Rep
Standing Bicep Curls 1 Rep, 10 sec rest 1 Rep, 10 sec rest 1 Rep, 20 sec rest 1 Rep
Reverse Curls 1 Set, 4 Reps
Calve Machine Shrugs 4 Reps to failure


WARNING: THIS IS NOT A BEGINNERS ROUTINE !!!!!

Do not attempt this type of training without at least 2 years training experience.

Warm-up thoroughly first. During training, if joint pain is experienced at any stage, stop the exercise immediately.