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.
