Rock Hard Challenge!!

Circuit 1

Repeat circuit three times through before moving on to the next circuit. Rest only 20 seconds between each exercise; rest for three minutes at the end of each circuit.

Exercise	Reps
Front Squat	8
Single-Arm Dumbbell Shoulder Press (each)	10
Dumbbell Biceps Curl*	10
Weighted Jackknife**	20

*Use three-second negatives; take only one second to lift the weight.
**Hold a 25-pound plate.

Roast Beef Collard Wrap!

Ultra-lean roast beef and collard greens instead of bread make this wrap a unique and delicious low-carb sandwich option.

Calories

407

Protein

36g

Fat

25g

Carbs

12g

Sodium

148mg

Fiber

5g

Servings: 4

Ingredients: 

2/3 cup  oil-packed sundried tomatoes

1/4 cup  extra-virgin olive oil

2 tbsp  prepared horseradish

2 tbsp  red wine vinegar or sherry vinegar

1/4 tsp  black pepper

8 large  collard leaves

1 lb  sliced roast beef

2  carrots, sliced into matchsticks

1 cup  sprouts, such as broccoli

Instructions:

1. Place sun-dried tomatoes, olive oil, 3 tbsp water, horseradish, vinegar, and pepper in a blender and blend to a chunky mixture.
2. Cut off the firm white stalks of the collards. Fillet off the thickest parts of the remaining stalks that run down the backside of the leaves.
3. To make one wrap, place two collards head to foot (stalks at opposite ends) and partially overlap the leaves. Apply some of the tomato spread down the center lengthwise, then top with roast beef, carrots, and sprouts.
4. Tightly roll the leaves, beginning from the bottom wider end, tucking in the sides as you go. Cut in half to serve.

Suspended Animation!This wicked new TRX ab progression will bulletproof your core!

Suspension training makes perfect sense when it comes to working your midsection. First, the common wisdom. A set of TRX straps is a portable piece of equipment you can easily hook over the door of your hotel room or hang on the limb of a tree. No matter what muscle group you’re targeting with suspension training, you’re also putting forth effort to stabilize your frame, which translates to one hell of a work- out for your core.

There’s more to it than all this, though. The key concept here is creativity—the notion that the best kind of training involves coming up with different exercises that work best for you. The following group of unique moves, done circuit-style once or twice per week, will accelerate your core training like nothing you’ve ever tried before.

THE WORKOUT

Perform each exercise for 30 to 60 seconds straight, with minimal or no rest between moves. Complete five rounds as quickly as possible, main- taining discipline with your form. 

EXERCISE

1. Plank

2. Plank Knees to Elbows

3. Standing One-leg/ One-hand Contraction

4. Starters

PLANK KNEES TO ELBOWS

In a push-up position with your ankles in the stirrups, bring your right knee to your right elbow and then your left knee to your left elbow. In subsequent reps, work your knees toward the inside and bring them to your opposite elbows.

STANDING ONE-LEG/ONE-HAND CONTRACTION

While leaning into the TRX with one hand, reach up with your hand, then down and back with your foot, then bring your opposite knee up and pull your hand down.

STARTERS

Move explosively here. Assume a push-up position with one foot in a stirrup and the knee of your other leg tucked into your chest. Rapidly pull your other knee into your chest, then repeat.

Fast Shredded Abs Race to a six-pack with the springer sit-up.

How to Do It

■ Lie on your back with arms at your sides and legs extended. Explosively sit up as far as you can while driving your left arm forward and your right knee to your chest. Reverse the motion but try not to let your torso or legs rest on the floor for even a moment. Repeat on the other side. The motion looks somewhat like you’re sprinting.

■ The instability created by moving each leg and arm alternately forces the core to work hard to balance you, so while the driving of the knees certainly activates the hip flexors, that won’t take away from the stimulus your abs get. (You’re also doing a full sit-up.) Need more proof? Look at the abs of any champion sprinter. They don’t suck

Shoulder the Load For Massive Delts!!EVERYDAY NEW POST! SHARE COMMENT AND LIKE! ^__^!

The Workout

For more workouts, visit mikeohearn.com

Exercise	Sets	Reps	O'Hearn's Weight
Seated Barbell Military Press
Warmup Sets	4	10, 8, 6, 5	135, 225, 275, 315
Working Sets	7	4	365
Wide-Grip Barbell Upright Row
Warmup Sets	2	10	135, 185
Working Sets	3	10	225
Plate Riase (2)	3	15	45-lb plate
Seated Lateral Raise	3	10	60-lb dumbbells
Rear Delt Flye (3)	4	15	85-lb dumbbells
Barbell Shrug (4)	6	10	600

1. Done as warmup.
2. Grasp one heavy weight plate and hold it with both hands at your waist. Perform a front raise that finishes with the weight in an overhead position.
3. Performed lying facedown on a 45-degree incline bench.
4. Do as many warmup sets as necessary to work up to the heaviest weight you can handle.

5 Ways to Eat for Strength!!EVERYDAY NEW POST! SHARE COMMENT AND LIKE! ^__^!

1) Start With Protein

Protein is essential for driving muscle growth and you need to get at least 1 gram per pound of body weight per day if not 1.5 grams per pound. That's because when lifting extremely heavy, protein is even more critical—for several reasons. The most important reason is to protect your muscle. The heavier you lift, the more mechanical damage your muscle fibers undergo. The more damage your muscle fibers endure, the more recovery they will need. More damage and recovery actually translates to more growth. These three processes require protein. When lifting heavy you can make sure you get ample protein to aid recovery and further enhance muscle growth by getting in about 1.5 grams per pound of body weight per day. That's 300 grams per day for the 200 pounder. Good sources of quality protein include eggs, beef, poultry, fish, and dairy, not to mention whey, casein, and soy protein powders.

2) Continue With Carbs

To be strong set after set, you need plenty of carbohydrates, which will be stored in muscle as glycogen. That's because the primary fuel sources you use when training heavy are creatine phosphate (which burns out after about 10—20 seconds) and muscle glycogen (which kicks in heavily after the creatine phosphate has run out to fuel the rest of your reps). You should shoot for about 2—3 grams of carbs per pound of body weight per day and up to four grams per pound the day before a big lift day. That's 400—800 grams of carbs for the 200 pound guy. Good sources at most meals include slow-digesting carbs such as oatmeal, whole-wheat bread and pastas, brown rice, and sweet potatoes.

4) Count on Calories

You need ample calories each day to fuel heavy workouts. As long as you follow tips 1-3, you should hit about 20 calories per pound of body weight per day. That's about 4000 calories for the 200-pound guy. You need enough calories to make sure you eat more than you burn. If you burn more than you eat, your body will be in starvation mode, which doesn't allow for adequate muscle regeneration, growth or strength gains.

3) Don't Forget Fat

Fats—both the healthy unsaturated fats and saturated fats—are important for bodybuilders and powerlifters for numerous reasons. Research shows that athletes who maintain higher fat intake, particularly saturated fat, have higher testosterone levels than those who eat lower fat diets. A great source of saturated fat is beef, which kills two birds with one stone—protein and fat. Healthy fats are also important as they not only offer multiple health benefits but they help you stay lean and help your joints recover. When lifting heavy weight, joint recovery is a critical issue. Good sources of healthy monounsaturated fats include olive oil, mixed nuts, avocados, and peanut butter. For essential omega-3 fats go with fatty fish such as salmon, mackerel, or white tuna, as well as flaxseed oil and walnuts. Aim to get about 30% of your total daily calories from fat, and 10% of those calories from saturated fat.

5) Get Stacked

Knowing what supplements to take can make a huge difference in your strength levels. Consider stacking these supplements around your workouts:

Caffeine
This central nervous system stimulant can do more than give you the energy you need for a hardcore workout. Caffeine has been proven in clinical studies to immediately boost muscle strength. It enhances the ability of nerves to intensify muscle contractions. University of Nebraska-Lincoln researchers found that taking one dose of caffeine taken an hour before working out allowed trained men to immediately increase their bench press by an average of five pounds. Go with 200—400 mg of caffeine about an hour before workouts.

Arginine
By now you know that arginine increases the amount of nitric oxide (NO) your body produces, which increases blood flow to muscles for a better muscle pump. But arginine is no one-trick pony. One study confirmed that trained men taking arginine for eight weeks increased their bench press strength by almost 20 pounds more than those taking a placebo. Take 3-5 grams of arginine as L-arginine, arginine alpha-ketoglutarate, arginine ketoisocaproate, arginine malate, or arginine ethyl ester, about 30-60 minutes before workouts.

Creatine
The granddaddy of strength builders is creatine. After years of skepticism, scientists agree that the stuff works well and is safe. Take 3-5 grams of creatine as creatine monohydrate, creatine citrate, creatine ethyl ester, or creatine alpha ketoglutarate, immediately before and after workouts.

Beta-alanine
In the body, this amino acid is combined with the amino acid histadine to form carnosine. Research has determined that muscles with higher levels of carnosine have more strength and endurance. This also holds true in athletes supplementing with carnosine or beta-alanine. Numerous studies on these supplements show that they are very effective at boosting muscle strength and power. Take about 1-2 grams of beta-alanine or carnosine immediately before and after workouts.

One-Day Back Thrash!!!EVERYDAY NEW POST! SHARE COMMENT AND LIKE! ^__^!

Giant Sets

The execution of several exercises in successive fashion are employed in this shock routine. Within each giant set, you should only rest as long as it takes to get set up for the next exercise. After each set, you can rest 2-3 minutes. After a 5-10-minute general warm-up, perform 2-3 light sets of deadlifts using just the bar. From there, you'll dive right into your heaviest giant set, aiming to complete six reps on each exercise. Each of your following sets, you can lower the weight, striving to complete 10, 12 and 15 reps.

Have fun, and don't forget your straps!
 

Exercise   Sets Reps
Giant set   4 6, 10, 12, 15
Deadlift          4 6, 10, 12, 15 
Rack pull          4 6, 10, 12, 15
Shrug           4 6, 10, 12, 15
Farmers walk          4 50 steps *
Seated row   --^ 30
Lat pulldown   --^ 30
Close-grip pull-up  2 To failure
Good morning   3 12-20

* Grab a heavy set of dumbbells, take 50 steps, making sure to keep your chest high and shoulders back. After 50 steps, turn and continue striding until failure.

^ Perform these rest-pause style using your 5RM. Complete 2-3 reps, then rest 10-15 seconds before diving back in. Repeat until you reach 30 reps.

;)

Outstanding Abs Routine The Routine!EVERYDAY NEW POST! SHARE AND LIKE! ^__^!

The Routine

Exercise	Sets	Reps
Hanging Leg Raise	4	20
Decline Crunch	4	20
Decline Weighted Twist (each side)	4	20
Cross-Body Crunch (each side)	8	20

CrossFit Physique: Butterfly Pullups!EVERYDAY NEW POST! SHARE AND LIKE! ^__^!

The Move

1) Grab the bar with a wide grip and “hollow out,” tightening your quads, abs, and glutes.

2) Pull your body up and back in an arc.

3) Powerfully kick your legs toward the ground while pulling up with your lats and arms.

4) Finish with your chin over the bar. As you fall back down, immediately kick your legs forward to start the next rep.

Metabolic Conditioning WOD

HOW TO DO IT: Complete five total rounds. Keep rest periods as short as possible, and record your time for future reference.

EXERCISE                        REPS

Barbell Clean                  5

 Burpee                              10

Butterfly Pullup                  15

The John Cena Workout Upper Body Day 1/2/3-low body EVERYDAY NEW POST! SHARE AND LIKE! ^__^!

Exercise	Sets	Reps
1) Bench Press*	3	5
2) Pause Bench Press **	3	1
3) Close Grip Bench Press	3	6
4A) Plate Pushup	3	6-8
4B) Inverted Row	3	12
5A) Machine Pec Flye	3	10
5B) Dumbbell Bench (elbows in)	3	12
5C) Cable Rear Delt Raise	3	10

 

*Cena used 352, 374, and 383 for his sets.

**Hold for 1 to 3 seconds in the bottom position, and then explode to the top. Cena used 395.

Exercise	Sets	Reps
1) Clean and Jerk	5	1*
2A) Incline Bench Press	3	10
2B) Lateral Raise	3	8-10
3A) Bench Press**	3	5
3B) Chinup	3	10
4A) Triceps Pushdown	3	12
4B) Isometric Back Extension	3	30 seconds

*Heavy, but sub-maximal.
**Cena used 305.

Exercise	Sets	Reps	Weight
Barbell Landmine	2	10 (each)	45
Decline Barbell Situp	2	15 (each)	45
Barbell Sidebend	1	2	45
Clean - Warmup	1	3	135
	1	2	185
	1	1	235
Clean - Round 1*	1	2	265
	1	1	275
	1	1	285
Clean - Round 2*	1	2	285
	1	1	295
	1	1	305
Hanging Snatch	1	1	95
Snatch-Grip Shrug	1	3	95
Hanging Snatch	1	3	95
	1	3	95
	2	3	145
	1	9	145
Back Squat	1	5	225
	1	3	315
	1	5	405
	1	5	455
	1	5	495
Pause Squat ***	2	3	455
Front Squat	1	3	335
	2	3	340

*Rest between weight changes should not exceed 30 seconds. Go directly into the next set. Rest two to three minutes between Rounds 1 and 2.
**Perform two reps of the snatch from each of three distinct positions: a dead hang, at the knee, and above the knee
***Sit for three full seconds in the hole on each rep.

Get The Power Look – Build Big Traps and Back!!EVERYDAY NEW POST! SHARE AND LIKE! ^__^!

There are a lot of guys out there blasting their pecs and arms week in week out, getting ready for the summer season and the beach.Well guess what? Those beach muscles won’t make you look big, strong, and athletic.

Nothing makes you look more athletic and powerful than a big set of traps and upper back.Just look at any wrestler,boxer or mma fighter and you’ll know what I mean. Look at Evander Holyfield, Ken Shamrock, Dave Batista, Randy Orton – they are all guys with big traps, neither of them is a bodybuilder and yet they all look impressive and very athletic. In fact when you see any guy with big traps and thick upper back you automatically start thinking that he does  sports mentioned like mixed martial arts, boxing or wrestling.

The first thing you need to do if you want to get a big pair of traps and big back is to start doingDeadlifts.When it comes to building strength and mass nothing can beat the Deadlift.When done the right way the deadlift will build strength and muscle mass in your traps, upper back, lower back, and legs.

The second exercise you need to do is the “clean and press“.With this exercise you’ll not only build great upper back and traps,but also massive shoulders, that are another detail in the journey towards “the power look“.

Third exercise you’ll need to implement in your workout is the barbell rows.The barbell row is a great exercise for building back mass and thickness and also a great exercise for the rear delts.

The fourth exercise are the chin ups.The chin ups and the pull ups are known as the ultimate body-weight exercise.When done regularly they will build back width and give you that athletic “V” look.

These are “the most bang for the buck” exercises that will give you the power look.Remember,with big pecs and arms you’ll look just as any “average Joe” with a shirt on, but having a wide,thick back and big traps is the characteristic that will make you stand out from the crowd.

Apples: The Fat-Fighting Fruit!!EVERYDAY NEW POST! SHARE AND LIKE! ^__^!

If you’ve paid attention to our preworkout nutrition advice over the years, you know we recommend having 20-40 grams of low-glycemic or slow-digesting carbs along with your protein shake in the 30-minute window before training. An apple is a good carb to have at this time because its high fructose content makes it low-glycemic since the liver must first convert it into glucose. What makes it even more slow-digesting is its high fiber content.

But carbs and fiber aren’t the only reasons you should reach for an apple before workouts, according to research from the Nippon Sport Science University (Tokyo) and the University of Arts and Sciences (Saitama, Japan). Both research teams discovered that the polyphenols in apples (similar to those in tea) provide added benefits such as increasing strength and endurance, and decreasing bodyfat.

The Nippon Sport Science University team gave male rats apple polyphenols or a placebo for three weeks, and measured their bodyfat, force (strength) and muscle fatigue before and after the three-week trial. As reported in a 2007 issue of Medicine & Science in Sports & Exercise, the rats given the apple polyphenols had about 30% less bodyfat compared to the placebo group because the polyphenols increased the activity of genes that spur fat-burning.

The researchers also discovered that the rats in the apple polyphenols group gained nearly twice as much strength and avoided muscle fatigue much longer than the rats given the placebo. They speculated that the increased use of fat for energy may have allowed the rats to resist fatigue longer.

In the University of Arts and Sciences study, the researchers gave more than 70 obese male and female subjects 600 mg of apple polyphenols or a placebo per day for 12 weeks. They measured the subjects’ LDL (bad) cholesterol, total cholesterol, bodyweight and abdominal fat at the beginning and end of the study and found that those supplementing with apple polyphenols lost significantly more abdominal fat and bodyweight, and had lower total cholesterol and LDL cholesterol levels compared to the subjects taking the placebo.

To increase your own muscular strength and endurance, as well as get leaner and lower your cholesterol levels, take 500 mg of apple polyphenols in capsule or pill form before breakfast and dinner. In addition, eating a large apple (with the skin on) with your preworkout protein shake will provide about 200 mg of polyphenols, 30 grams of low-glycemic carbs, more than 5 grams of fiber and about 110 calories.

Dumbbell Preacher Curls with a Crush Grip!EVERYDAY NEW POST! SHARE AND LIKE! ^__^

Tension can be a good thing—that is, when your girlfriend or your job aren’t the cause of it. The next time you train arms, do dumbbell preacher curls with a “crush grip”—squeeze the ends of the dumbbells together through- out each rep. Try to crush the weights between your hands. Sometimes referred to as “irradiation,” the tension the crushing motion creates engages and coordinates more muscle fibers. It activates your shoulders, chest, and upper back, which stabilize the movement.

As a result, you can handle a heavier weight while still maintaining a strict biceps curl. Start your sets with a weight that’s 50%–60% of the heaviest load you could do for 10–12 reps, just to get used to the feeling, and then gradually increase the load. To make the exercise even more advanced, hold the handles toward the outside ends.

Important: Don't allow a gap at the top or bottom; keep the weights pressed firmly together throughout the entire movement.

Quick Tips: You can also use the crush grip on other curl variations like hammer curls and spider curls (hang over the edge of a preacher bench so your arms are supported but vertical).

Power Surge: Chest Blast EVERYDAY NEW POST! SHARE AND LIKE! ^__^

This month I want to show you my chest workout, which serves as a perfect introduction to the concepts of power bodybuilding. Like a powerlifting workout, reps are kept low to allow you to use the heaviest possible weight. You’ll also rest 3–5 minutes between sets, letting you make a full recovery and continue lifting heavy throughout the session. The volume necessary to satisfy the bodybuilding portion of this equation comes from the number of total sets used; though you’ll do only four exercises in total, you’ll do 28 sets, including warmups. These workouts tend to run long (90-plus minutes) but allow you to chase everything you want at the same time. Get after it, Beast.

Power Bodybuilding Chest Workout

Directions: Rest 2–4 minutes between warmup sets and 3–5 minutes between working sets.

Exercise	Sets	Reps	O'Hearn's Weight
Incline Press
Warmup Sets	4	10, 8, 8, 5	135, 225, 315, 365
Working Sets	7	4	425
DB Flat Bench
Warmup Sets	3	5	100, 130, 160
Working Sets	4	10	180
Incline DB Flyes
Warmup Sets	3	5	80, 100, 125
Working Sets	3	10	150
Pullovers	4	15	125

The Spring Clean Diet EVERYDAY NEW POST! SHARE AND LIKE! ^__^

How It’s Structured

The meal plan is going to be broken up into two days: a “Training Day” menu and an “Off Day” menu. Since the spring cleaning training program calls for you to train 4 days per week, you’ll eat from the “Training Day” menu on those days and the “Off Day” menu on the others. You’ll always be shooting to have 5 meals per day plus post-workout nutrition on training days.

Non-Starchy Vegetables

On both days you’ll plan to get in at least 4-6 servings of non-starchy vegetables per day. These include all green, leafy veggies such as kale, varieties of lettuce, spinach, collard greens, etc. as well as cucumbers, cauliflower, sprouts, broccoli, asparagus, green beans and all the other veggies you hid in your napkin when you were a kid. I realize that it can get pricey, but I urge you to choose organic vegetables when possible. Yes, it does make a difference.

Protein

You’ll also be aiming to have protein with each meal on both days in order to insure that you are maximizing muscleprotein synthesis. Acceptable sources include beef, skinless poultry, lean cuts of pork, fish, shellfish (great this time of year!), game meats (bison, elk, ostrich, etc.), dairy such as Greek yogurt and cottage cheese (if well tolerated), and eggs. Just as organic veggies are preferred, high quality protein such as grass-fed, free range and Omega-3 are also recommended. And while macronutrient counting can have it’s practical limitations, you should be shooting for approximately 1 gram of protein per pound of ideal bodyweight (meaning if your goal is to be 225 pounds, you should shoot for 225 grams of protein per day).

Starchy Vegetables & Complex Carbohydrates

Starchy vegetables and other complex carbohydrates will also be part of your plan and be prioritized on training days. Carbs are critical for muscle glycogen replenishment and maximizing training performance, so if you are a carbo-phobe it’s time to start changing your tune. Preferred sources are oatmeal, brown rice, sweet potatoes/yams, barley, millet, farro, quinoa, beets and summer squash.

What to Avoid

What you do want to avoid is processed foods. With so many fresh ingredients available this time of year there’s no excuse to be eating out of bags and boxes that are stamped with barcodes. If you only take one piece of advice from this entire meal plan, this is the one to follow.

I’m also going to recommend that you only drink liquid calories intra-workout. So say goodbye to those lattes, your three-whey-shakes-per-day habit and the couple of beers after work that have been keeping you from the only six pack that actually matters.

Healthy Fats

Healthy fats are critical for your hormonal system to function properly as well as delivering a feeling of satiety. Good sources of healthy fats include avocados, raw nuts, seeds, egg yolks, grass-fed butter, coconut oil, olive oil, macadamia nut oil and walnut oil. Keep in mind that fats have more than twice the caloric density of both carbohydrates and protein per gram so try to be aware of portion size here and think more in terms of teaspoons as opposed to generous pours when it comes to dishing out the oils.

As mentioned, you are shooting for 5 meals per day on both training and off days. What changes is the macronutrient breakdown per meal on the different days as well as the addition of intra-workout nutrition on training days. Here’s how it looks:

Training Day

Meal 1: Protein plus carbohydrate

Meal 2: Protein plus fat (plus vegetables)

Meal 3: Protein plus fat (plus fruit/vegetables)

Meal 4: (90 minutes pre-workout) Protein plus carbohydrate (plus vegetables)

Intra-Workout: 2:1 Carb-to-protein drink

Meal 5: (60 minutes post-workout) Protein plus carbohydrate (plus vegetables)

Off Day

Meal 1: Protein plus carbohydrate

Meal 2: Protein plus carbohydrate (plus vegetables)

Meal 3: Protein plus fat (plus vegetables)

Meal 4: Protein plus fat (plus vegetables/fruit)

Meal 5: Protein plus fat (plus vegetables)

EVERYDAY NEW POST! SHARE AND LIKE! ^__^

His & Hers Workout

EVERYDAY NEW POST!           SHARE  AND LIKE! ^__^

Though we’d all like to keep fit year-round, life sometimes dictates that we organize our physique goals by seasons. More often than not what this leads to are lapses in lean – stretches of time when you feel like it’s okay to be a little doughy. You want to get lean for summer , gain strength in the winter. If the calendar dictates your fitness goals, we’d urge you to look at the calendar today. You’ll notice that Valentine’s Day is only weeks away. Don’t panic. This isn’t a time to invest in baggy shirts and surrender to Cupid’s coming barrage of chocolatey confections. This, friends, is the season of romance – one that favors the well-built and hard-bodied. And we’ve got the program to get you there.

For those of you in relationships, this program will serve as a intimacy-builder. Not presently attached? Getting fit quick can serve to remedy that. Got someone in your sights? Invite them to share this workout with you for a few weeks to see if any sparks fly.

This workout calls for you and your sweetheart to hit the iron together, allowing you to share in the work, not just the rewards.

By training together, which is not always common, couples get to spend a little extra time together leading up to Valentine’s Day. Since one person is usually more into working out than the other, this also allows the less enthusiastic person to share in something that’s very important to the other. Worst-case scenario is that both parties end up looking better for Valentine’s Day. Best case is that they become permanent workout partners.

This program contains two dedicated workouts – a push day and a pull day – that couples can do together to build muscle to burn fat but it is bolstered by days that call for individual, detail-oriented work. The program includes gender-specific workouts that address areas of greater concern for each: guys will do a little extra work for arms, while gals will tackle a few more moves for their hips and glutes.

An optional “challenge day,” replete with both high-intensity and static moves, is presented to add a little friendly competition to the weekly schedule.

Let this be the year that you add Valentine’s Day to your seasonal rotation of get-fit missions.

Wednesday (Delts + Abs)

                             EVERYDAY NEW POST!           SHARE  AND LIKE! ^__^

Wednesday (Shoulders, Traps + Abs)

	Week 1	Week 2	Week 3	Week 4
Exercise	Sets/Reps	Sets/Reps	Sets/Reps	Sets/Reps
Triset:
Bent-Over DB Lateral Raise	3/8-10 4/10-12	5/12-15	6/15-20
Dumbbell Lateral Raise	3/8-10	4/10-12	5/12-15	6/15-20
Dumbbell Front Raise	3/8-10	4/10-12	5/12-15	6/15-20
Dumbbell Shoulder Press	3/8-10*	4/10-12*	5/12-15*	6/15-20*
Wide-Grip Cable Upright Row	3/8-10*	4/10-12*	5/12-15*	6/15-20*
Dumbbell Lateral Raise	3/8-10^	4/10-12^	5/12-15^	6/15-20^
Superset:
Smith-Machine Back Shrug	3/8-10	4/10-12	5/12-15	6/15-20
Smith-Machine Front Shrug	3/8-10	4/10-12	5/12-15	6/15-20
Superset:
Reverse Crunch	3/15-25	4/15-25	5/15-25	6/15-25
Cable Crunch	3/12-15	4/12-15	5/12-15	6/12-15

                                                             EVERYDAY NEW POST!SHARE                                                                           AND LIKE! ^__^

Tuesday (Quads, Hamstrings + Calves)

	Week 1	Week 2	Week 3	Week 4
Exercise	Sets/Reps	Sets/Reps	Sets/Reps	Sets/Reps
Superset:
Leg Extension	3/8-10	4/10-12	5/12-15	6/15-20
Cable Romanian Deadlift	3/8-10	4/10-12	5/12-15	6/15-20
Barbell Squat	3/8-10	4/10-12	5/12-15	6/15-20
Unilateral Leg Press	3/8-10*	4/10-12*	5/12-15*	6/15-20*
Superset:
Leg Extension	3/12-15	4/15-20	5/20-25	6/25-30
Leg Curl	3/12-15	4/15-20	5/20-25	6/25-30
Superset:
Seated Calf Raise	3/12-15	4/15-20	5/20-25	6/25-30
Leg-Press Machine Calf Raise	3/12-15	4/15-20	5/20-25	6/25-30

*Do an equal number of reps with each leg. Don't rest until you complete all sets. 

B.L.E.N.D. Workout

B.L.E.N.D. Weight-Training Ingredients 

> Super-intense training sessions include pre-exhaustion, tri-sets, drop sets and other shockers to keep your muscles guessing and growing.

> Training volume starts high and climbs from there. Reps are particularly high, causing greater blood flow and hence a pump to the working muscles. Not only will this make you appear bigger during the workout, but it initiates long-term growth afterward.

> Each muscle gets a full week to recover.

> Workouts begin and end with isolation exercises.

> Rest should be no fewer than 60 and no more than 90 seconds between sets.

Monday (Chest + Abs)

	Week 1	Week 2	Week 3	Week 4
Exercise	Sets/Reps	Sets/Reps	Sets/Reps	Sets/Reps
Superset:
Cable Crossover	3/8-10	4/10-12	5/12-15	6/15-20
Dumbbell Bench Press	3/8-10	4/10-12	5/12-15	6/15-20
Incline Dumbbell Bench Press	3/8-10*	4/10-12*	5/12-15*	6/15-20*
Incline Dumbbell Flye	3/8-10^	4/10-12^	5/12-15^	6/15-20^
Superset:
Hanging Leg Raise	3/12-15	4/12-15	5/12-15	6/12-15
Crunch	3/15-25	4/15-25	5/15-25	6/15-25

*Make the last set a drop set by reducing the weight 25%