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%