Somanabolic Weight Training

Somanabolic Weight Training

© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.

NOTICE Kyle Leon, Muscle Meals inc and its owners, agents, affiliates and employees will not be held responsible or liable for any injury sustained while lifting or moving weights at your home, gym or elsewhere. Always consult with your physician before beginning any weight-training program. If you experience any strain or pain while training, stop and immediately consult your family doctor.



Hello and welcome!

I want to start off by quickly congratulating you for making the decision to take

your physique to the next level using the Somanabolic Weight Training 9 week

program.(SWT)

You won’t regret it!

I’m very excited for you to hit this fast-track 9 week lean muscle building program

because I know what it has done for me in the past and I know what it is about to

do for you.

That’s why I’m going to get you started as quickly as I can without filling this

program with a bunch of complicated science that will have you on your

computer reading instead of in the gym LIFTING!!

I made this a short, straight to the point program that gives you exactly what you

want and need without any B.S filler or useless, complicated blabbering.

That’s not my style.

I’m about getting you RESULTS and getting them FAST.

This is the exact 9 week program that I used based on my somatotype to pack on

21 pounds of muscle in just 8 weeks.

By now you should understand what your somatotype is through the information

provided in the Somanabolic Muscle Maximizer.

This is very important for you to determine before you move on.

The SWT program is based specifically around your somatotype and the goal of

gaining pure lean muscle fast without any fat.

The best bodybuilders and fitness models in the world all recognize the need to

train specific ways that favor their genetics. This can be referred to as somato-

specific weight training.



There is not a “one size fits all” approach to training if you are serious about

taking your body to the next level.

I’m talking about the level that really gets you noticed.

Any weight training program that doesn’t customize the training based around

YOUR somatoype will not maximize your muscle gains because there are so many

important variables that are completely ignored.

For example, your somatotype will determine exactly;

- What exercises you should be doing

- How many sets you need to be doing

- How many reps you need to do per set

- How many sets you train to failure

- If you should train past failure

- How much rest time in between sets

The SWT 9 week program takes care of all of that for you along with more

advanced techniques used to break through any muscle building plateau.

The SWT program has been developed for intermediate-advanced weight

trainers. Beginners can still benefit from this program when you know how to

perform all of the basic exercises with proper form. If you are completely new to

weight training I do recommend at least 3 months of training with weights and

mastering proper form before using this program.

It is important that we cover some topics that are keys to packing on the most

muscle humanly possible with the SWT program.



Key 1- Training to failure

Many people misunderstand and have various definitions of what training to

failure is. Let me define it so that you are clear:

Training to failure is performing an exercise to the point where you cannot

complete another rep using proper form. It is the point where your muscles

physiologically fail, NOT when you “think” you can’t complete another rep.

When you are performing a training to failure set, you must perform the set with

proper form UNTIL your muscles physically fail you.

In the SWT program training to failure is strategically and specifically based

around what’s best for your somatotype. You will be training to failure on these

specific sets ONLY.

This will make sure all your muscle fibers have been fully stimulated without

overdoing it and without risking overtraining.

Following this exact program and performing these sets correctly is very

important and is vital to gaining muscle. Training to failure on more sets than

outlined will have the OPPOSITE effect that you want so DO NOT think you are

helping yourself by doing so. Training to failure on less sets that outlined will be

shortchanging yourself and result in less muscle growth than you’re capable of.

Long and short of it is to just follow the program and you’ll be all good!!

Key 2- Training Past Failure

In SWT there will be specific times when you will be required to train past failure.

For these sets, you WILL require a spotter that knows what he/she is doing.

Training past failure is when you have reached failure and now require a spotter

to help you complete 1 more repetition. This spotter must be instructed to NEVER

allow the movement of the weight to completely stop. A good spotter will make



you work extremely hard, but will always give you just enough help to keep the

weight moving slowly towards the finishing position.

We do not want you staying “stuck” for any length of time if possible.

Key 3-Growth Sets

Growth sets are the sets MOST responsible for pushing your muscle growth

forward from one workout to the next. You have the opportunity to take

advantage of growth sets every workout in this 9 week program.

A true growth set requires more work from the muscle being trained than the

previous workout.

This is achieved by:

- Lifting more weight in a training to failure or past failure set for the same

reps as the previous workout.

- Completing more reps in a training to failure or past failure set with the

same weight as the previous workout.

- Doing the same weight and reps in a training to failure or past failure set

BUT with a MORE fatigued muscle starting the set than the previous

workout.

You have to look at these sets as a wonderful opportunity to improve, progress

and stimulate new muscle growth each workout!

SWT 9 week program has identified these sets for you in the form of a light blue

highlight (eg 1 x 8-10). It will be up to you what to do with them.

You must be mentally and physically prepared for these sets if you are going to

get the most out of them.

You must zone out everything around you.



While preparing for your set, I recommend putting your head down and closing

your eyes for a brief second or two. Tell yourself that this is your chance to make

this workout a success. This is your chance to grow. Visualize exactly what you’re

going to do. Then take a very deep breath in, explode and do it!

Key 4-Rest Time

Your rest time in between sets will be specifically based on your somatotype for

the goal of gaining lean muscle without fat. This is very precise and should be

followed as closely as possible. You will notice great differences in rest time

between certain somatotypes and less differences between others.

Key 5- Free Weights and Machines

You will also notice that there is no “one size fits all” approach to this topic either.

Lately you’ll hear a lot of people demonizing machines but we can strategically

utilize both free weights and machines for maximal muscle growth. Your

somatotype will determine how to best take advantage of machine work.

Also, you will find we take advantage of machines on pre-fatigued muscles

especially in weeks eight and nine to engorge the muscle with as much blood

possible which can encourage muscle growth.



Find your somatotype below and follow the SWT nine week program exactly for

maximal lean muscle growth.

By now you should know everything you need to know to get started.

Let’s get you going!





Note on cardio:

You will notice there is no cardio required in your 9 week training program. You

WILL gain maximum muscle without any fat by following the SMM and the SWT

alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you

choose to do cardio. Studies have shown minimal amounts of low intensity cardio

can be an active form of recovery because it shuttles more oxygen, nutrients, and

blood to the muscles. I definitely notice this to be true following a leg training day

but that’s about it. The decision is yours, but if you choose to add low intensity

cardio do not overdo it!

Note on abs/core training:

Your core training is important, but the concern of this 9 week program is to pack-

on as much muscle possible without any fat. Because of this, the SWT’s focus is

on your weight training regimen. There is not a required abdominal/core training

component in this particular 9 week program. That being said, it is recommended

that you train your core 2-3 times per week for 10-15 minutes. The focus of your

exercises should be balanced between lower, middle and upper abdomen as well

as your obliques.

Your success over the next 9 weeks will be directly related to how closely you

follow the program below. You will need to do the outlined exercises, sets and

reps in order while following the appropriate rest time to achieve maximum

results. Lastly, your growth sets have been identified for you in blue below. Dig

deep mentally, physically, and push your body to its limits for these sets

knowing you are triggering what’s needed for new muscle growth.



WEEK 1

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1 Chest and

Biceps

Barbell Bench Press

1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets

Incline Dumbell press


Flat Dumbell Fly


E-Z Barbell Curl


Dumbell curl


Day 2 Back and

Triceps

Lat Pulldown


Seated Row


Lying T-Bar Row


Skull Crushers


Tricep Pushdowns


Day 3 Legs

Squats


Lunges

1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets

Leg Curls


Leg Extension


Calf Raises


Day 4 Shoulders

Military Dumbell Press


Seated Side Lateral

Raises


Standing Dumbell

Front Raise


Bent-over Reverse

Flys (Rear Delts)


Dumbell Shrugs




WEEK 2

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1 Chest and

Biceps

Flat Dumbell Press


Incline Barbell Press


Incline Dumbell Fly


Preacher Curl


Hammer Curl


Day 2 Back and

Triceps

Seated Row


Lat Pulldown


Single Arm Row


Tricep Pushdowns


Skull Crushers


Day 3 Legs

Squats


Leg Press


Stiff Legged Deadlift


Leg Extension


Seated Calf Raises


Day 4 Shoulders

Military Barbell Press


Standing Side Lateral

Raises


Seated Front Raise


Rear Delt Machine


Barbell Shrugs




WEEK 3

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1 Chest and

Biceps

Barbell Bench Press


Incline Dumbell Press


Flat Dumbell Fly


Seated Dumbell Curl


Barbell Curl


Day 2 Back and

Triceps

Lat Pulldown


Seated Row


Underhand Rows


Skull Crushers


Tricep Rope

Pushdowns


Day 3 Legs

Squats


Hack Squat


Standing Leg Curls


Leg Extension


Standing Calf Raises


Day 4 Shoulders

Bent Lateral Raises




Standing Dumbell

Front Raise


Bent-over Reverse

Flys (Rear Delts)


Dumbell Shrugs




WEEK 4

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1 Chest and

Biceps

Barbell Bench Press




Flat Dumbell Fly


E-Z Barbell Curl


Dumbell curl


Day 2 Back and

Triceps

Lat Pulldown


Seated Row


Lying T-Bar Row


Skull Crushers


Tricep Pushdowns


Day 3 Legs

Squats


Lunges


Leg Curls


Leg Extension


Calf Raises


Day 4 Shoulders



Seated Side Lateral

Raises


Standing Dumbell

Front Raise


Bent-over Reverse

Flys (Rear Delts)


Dumbell Shrugs




WEEK 5

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1 Chest and

Biceps

Flat Dumbell Press




Incline Dumbell Fly


Preacher Curl


Hammer Curl


Day 2 Back and

Triceps

Seated Row


Lat Pulldown


Single Arm Row


Tricep Pushdowns


Skull Crushers


Day 3 Legs

Squats


Leg Press




Leg Extension


Seated Calf Raises


Day 4 Shoulders




Raises


Seated Front Raise


Rear Delt Machine


Barbell Shrugs




WEEK 6

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1 Chest and

Biceps

Barbell Bench Press

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets


1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Flat Dumbell Fly

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Seated Dumbell Curl

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Barbell Curl

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Day 2 Back and

Triceps

Lat Pulldown

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Seated Row

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Underhand Rows

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Skull Crushers

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Tricep Rope

Pushdowns

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Day 3 Legs

Squats


Hack Squat


Standing Leg Curls


Leg Extension




Day 4 Shoulders

Bent Lateral Raises



1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Standing Dumbell

Front Raise


Bent-over Reverse

Flys (Rear Delts)


Dumbell Shrugs




WEEK 7

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1 Chest and

Biceps

Barbell Bench Press

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets


1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Flat Dumbell Fly

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

E-Z Barbell Curl

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Dumbell curl

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Day 2 Back and

Triceps

Lat Pulldown

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Seated Row

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Lying T-Bar Row

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Skull Crushers

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Tricep Pushdowns

1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Day 3 Legs

Squats


Lunges


Leg Curls


Leg Extension


Calf Raises


Day 4 Shoulders


1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Seated Side Lateral

Raises


Standing Dumbell

Front Raise


Bent-over Reverse

Flys (Rear Delts)


Dumbell Shrugs




WEEK 8

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1 Chest and

Biceps

Flat Dumbell Press




Pec Deck

No

warmup 7 x 10

30-45

secs 0 sets 0 sets 7 sets

Hammer Curl


Preacher Curl

No

warmup 7 x 10

30-45


Day 2 Back and

Triceps

Seated Row


Lat Pulldown


Lying T-bar Row

No

warmup 7 x 10

30-45


Tricep Pushdowns


Rope Pushdowns

No

warmup 7 x 10

30-45


Day 3 Legs

Squats




Leg Extension


Seated Calf Raises


Leg Press

No

warmup 7 x 10-12

30-45


Day 4 Shoulders


Raises


Seated Front Raise


Rear Delt Machine


Barbell Shrugs


Machine Shoulder

Press

No

warmup 7 x 8-10

30-45




WEEK 9

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1 Chest and

Biceps

Barbell Bench Press




Pec Deck

No

warmup 7 x 10

30-45


Seated Dumbell Curl


Straight-bar cable curl

No

warmup 7 x 10

30-45


Day 2 Back and

Triceps

Lat Pulldown


Seated Row


Underhand Rows

No

warmup 7 x 10

30-45


Skull Crushers


Tricep Rope

Pushdowns

No

warmup 7 x 10

30-45


Day 3 Legs

Squats


Standing Leg Curls


Leg Extension




Hack Squat

No

warmup 7 x 10-12

30-45


Day 4 Shoulders

Bent Lateral Raises


Standing Dumbell

Front Raise


Bent-over Reverse

Flys (Rear Delts)


Dumbell Shrugs


Machine Shoulder

Press

No

warmup 7 x 8-10

30-45






Notice

The following program requires you to perform supersets. If you are familiar with

supersets by all means continue on, but if you have not heard of them or need a

refresher please read the next couple of paragraphs so you have a full

understanding.

Supersets

Supersets are essentially two exercises performed back to back that commonly

target opposing muscle groups, namely one agonist and one antagonist (also

known as push and pull) muscle group. Examples of such muscles are the biceps

and triceps, hamstrings and quads, and chest and back.

They are also different from normal sets as you don't rest between exercises,

whereas you would normally take anywhere from 30 seconds to 2 minutes

depending on your somatotype.

Note on cardio:


















as your obliques.









WEEK 1

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1- Shoulders

Military Dumbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Seated Side Lateral

Raises 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Standing Dumbell Front

Raise 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Bent-over Reverse Flys

(Rear Delts) 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Dumbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Day 2- Biceps and

Triceps

Standing E-Z Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Seated Dumbell

Hammer Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

E-Z Bar Preacher Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Overhead Rope Extensions 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Skull Crushers 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Close-Grip Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Day 3 - Legs

Squats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets

Lunges 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets

Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets

Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets

Day 4 - Chest

Flat Bench Barbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Incline Dumbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Flat Bench Dumbell Flys 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Incline Dumbell Flys 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Day 5 - Back

Lat Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Seated Cable Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Lying T-Bar Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Close Grip Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



WEEK 2

Exercise

Warm up x

reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1- Shoulders

Military Barbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



Seated Front Raise 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Rear Delt Machine 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Barbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Day 2- Biceps and

Triceps

Straight Bar Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Standing Dumbell Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Reverse Grip E-Z Bar

Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Single Arm Rope

Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Seated Overhead

Dumbell Extensions 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Reverse Grip Straight

Bar Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Day 3 - Legs


Leg Press 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

Stiff Legged Deadlift 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets


Seated Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets

Day 4 - Chest

Flat Bench Dumbell

Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Incline Barbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


Pec Deck 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Day 5 - Back

Seated Wide Grip Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


Underhand Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

One-arm Dumbell Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



WEEK 3

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1- Shoulders

Bent Lateral Raises 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets







Day 2- Biceps and

Triceps

Standing Dumbell


Standing E-Z Bar Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Dumbell Preacher Curls

(alternating arms) 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Straight Bar Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



Day 3 - Legs


Hack Squat 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

Standing Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets


Standing Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets

Day 4 - Chest



Decline Barbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Standing Cable Flys 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Day 5 - Back

Lat Pulldown 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Seated One-arm Cable

Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Wide Grip Pulldown 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets




WEEK 4

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1- Shoulders


Seated Side Lateral







Day 2- Biceps and

Triceps

Standing E-Z Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Seated Dumbell


E-Z Bar Preacher Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Overhead Rope Extensions 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



Day 3 - Legs






Day 4 - Chest





Day 5 - Back


Seated Cable Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


Close Grip Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



WEEK 5

Exercise

Warm up x

reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1- Shoulders

Military Barbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



Seated Front Raise 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Rear Delt Machine 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Barbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Day 2- Biceps and

Triceps

Straight Bar Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Standing Dumbell Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Single Arm Rope

Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Seated Overhead

Dumbell Extensions 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


Bar Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Day 3 - Legs


Leg Press 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets



Seated Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets

Day 4 - Chest

Flat Bench Dumbell

Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



Pec Deck 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Day 5 - Back

Seated Wide Grip Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets


Underhand Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

One-arm Dumbell Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets



WEEK 6

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1- Shoulders

Bent Lateral Raises 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Military Dumbell Press 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets






Day 2- Biceps and

Triceps

Standing Dumbell

Hammer Curls 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Standing E-Z Bar Curls 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets


(alternating arms) 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Straight Bar Pushdowns 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Skull Crushers 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Close-Grip Pushdowns 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Day 3 - Legs


Hack Squat 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

Standing Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets


Standing Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets

Day 4 - Chest

Flat Bench Barbell Press 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Incline Barbell Press 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Decline Barbell Press 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Standing Cable Flys 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

Day 5 - Back

Lat Pulldown 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets


Rows 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Wide Grip Pulldown 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Lying T-Bar Row 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets



WEEK 7

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1- Shoulders

Military Dumbell Press 1 x 10 2 x 6-8 1 min 1 x 8-10 1 x 8-10 5 sets

Seated Side Lateral







Day 2- Biceps and

Triceps

Standing E-Z Curls 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Seated Dumbell

Hammer Curls 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

E-Z Bar Preacher Curls 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Overhead Rope Extensions 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Skull Crushers 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Close-Grip Pushdowns 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Day 3 - Legs






Day 4 - Chest

Flat Bench Barbell Press 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets




Day 5 - Back

Lat Pull Down 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Seated Cable Row 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Lying T-Bar Row 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

Close Grip Pull Down 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets



WEEK 8

Exercise

Warm up x

reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1- Shoulders


Raises 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets

Seated Front Raise 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets

Rear Delt Machine 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets

Machine Shoulder Press No warmup 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets

Day 2- Biceps and

Triceps

Straight Bar Curls 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets

Standing Dumbell Curls 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets

Preacher Curl Machine No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets

Single Arm Rope

Pushdowns 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets

Seated Overhead

Dumbell Extensions 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets

Close Grip Pushdowns No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets

Day 3 - Legs

Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets


Leg Extension 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

Seated Calf Raises 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

Leg Press No warmup 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets

Day 4 - Chest

Flat Bench Dumbell

Press 1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets

Incline Barbell Press 1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets

Pec Deck No warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

Day 5 - Back

Seated Wide Grip Row 1 x 8-10 5 x 8-10 1 min 0 sets 0 sets 6 sets

Lat Pull Down 1 x 8-10 5 x 8-10 1 min 0 sets 0 sets 6 sets

Underhand Rows No Warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets



WEEK 9

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1- Shoulders

Bent Lateral Raises 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets


(Rear Delts) 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets

Dumbell Shrugs 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets


Day 2- Biceps and

Triceps

Standing Dumbell

Hammer Curls 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets

Standing E-Z Bar Curls 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets

Straight Bar Pushdowns 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets

Skull Crushers 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets

Superset Below

Straight Bar Machine

Curls No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets

Overhead Rope Extensions No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets

Day 3 - Legs


Standing Leg Curls 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

Leg Extension 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

Standing Calf Raises 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets

Hack Squat No warmup 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets

Day 4 - Chest

Flat Bench Barbell Press 1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets

Incline Barbell Press 1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets

Standing Cable Flys No warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

Day 5 - Back

Lat Pulldown 1 x 8-10 5 x 8-10 1 min 1 x 8-10 0 sets 6 sets

Seated Cable Rows 1 x 8-10 5 x 8-10 1 min 1 x 8-10 0 sets 6 sets

Lying T-Bar Row No Warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets





Notice

The following program requires you to perform supersets. If you are familiar with

supersets by all means continue on, but if you have not heard of them or need a

refresher please read the next couple of paragraphs so you have a full

understanding.

Supersets

Supersets are essentially two exercises performed back to back that commonly

target opposing muscle groups, namely one agonist and one antagonist (also

known as push and pull) muscle group. Examples of such muscles are the biceps

and triceps, hamstrings and quads, and chest and back.

They are also different from normal sets as you don't rest between exercises,

whereas you would normally take anywhere from 30 seconds to 2 minutes

depending on your somatotype.

Note on cardio:

As you know by now, Meso-Endomorph somatotypes generally carry higher body

fat percentages due to a slower metabolism. Although it is a great somatotype

for gaining strength, you really have to be cognoscente of the potential to add

unwanted weight in unsightly areas such as the lower abdomen, face and neck.

Sticking to the Somanabolic Muscle Maximizer will definitely serve as a great

benefit but it is HIGHLY recommended that you have a solid cardiovascular plan

along with your Weight Training Program.

My studies show that Meso-Endomorphs must commit to 3 sessions per week at

25-30 minutes of low intensity cardio to ensure that no unwanted body fat is

being added. Low intensity cardio is much more beneficial for fat loss than high

intensity










as your obliques.



Week 1-3 Week 1 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)

Week 2 2 Push Days,3 Pull Days (Day 2, 3, 4, 1, 2)

Week 3 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3)

Day 1 - Push

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Super-

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Superset #1

Barbell Bench Press

1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets

Tricep pushdown


Superset #2

Military Shoulder Press


Leg Press


Superset #3

Squats


Calf Raises


Day 2 - Pull

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Superset #1

Lat Pulldown


Dumbell bicep curl


Superset #2

Seated Row


Hamstring Curls


Superset #3

Stiff Legged Deadlifts


Shoulder Shrugs (dumbell) 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets



Day 3 - Push

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Superset #1

Barbell Incline Bench Press 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets

Tricep rope extension


Superset #2

Rear Delt Dumbell Fly


Leg Press


Superset #3

Pec Deck


Skull Crushers


Day 4 - Pull

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Superset #1

Lat Pulldown


E-Z Bar Bicep Curl


Superset #2

One Armed Dumbell Rows 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets

Hamstring Curls


Superset #3



Preacher Curls





Week 5 3 Push Days,2 Pull Days (Day 1, 2, 3, 4, 1)


Day 1 - Push

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Super-

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Superset #1

Dumbell Bench Press


Tricep pushdown


Superset #2

Lateral Shoulder Raises


Leg Press


Superset #3

Squats


Calf Raises


Day 2 - Pull

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Superset #1

Close Grip Lat

Pulldown


Seated Dumbell Curl


Superset #2

Wide Grip Seated Row


Hamstring Curls


Superset #3



Shoulder Shrugs (Barbell) 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets



Day 3 - Push

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Superset #1

Dumbell Incline Bench Press 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets

Overhead Rope Extension 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets

Superset #2



Leg Press


Superset #3

Cable Crossover Fly


Front Delt Raises


Day 4 - Pull

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Superset #1

Lat Pulldown


E-Z Bar Bicep Curl


Superset #2

Underhand Rows


Hamstring Curls


Superset #3



Preacher Curls







Day 1 - Push

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Super-

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Superset #1

Barbell Bench Press

1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

Tricep pushdown

1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

Superset #2

Military Shoulder Press

1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

Leg Press


Superset #3

Squats


Calf Raises


Day 2 - Pull

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Superset #1

Lat Pulldown

1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

Dumbell bicep curl

1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

Superset #2

Seated Row

1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

Hamstring Curls


Superset #3



Shoulder Shrugs (dumbell) 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets



Day 3 - Push

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Superset #1

Barbell Incline Bench Press 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

Tricep rope extension

1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

Superset #2


1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

Leg Press


Superset #3

Pec Deck


Skull Crushers


Day 4 - Pull

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Superset #1

Lat Pulldown

1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

E-Z Bar Bicep Curl

1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

Superset #2

One Armed Dumbell Rows 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

Hamstring Curls


Superset #3



Preacher Curls

1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets





Note on cardio:
















as your obliques.









WEEK 1

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1 Chest and

Biceps

Barbell Bench Press

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Flat Dumbell Fly

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

E-Z Barbell Curl

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Dumbell curl

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Day 2 Back and

Triceps

Lat Pulldown

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Seated Row

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Lying T-Bar Row

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Skull Crushers

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Tricep Pushdowns

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Day 3 Legs

Squats


Lunges

1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Day 4 Shoulders


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Seated Side Lateral

Raises

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Standing Dumbell

Front Raise

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Bent-over Reverse

Flys (Rear Delts)

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Dumbell Shrugs

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets



WEEK 2

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1 Chest and

Biceps

Flat Dumbell Press

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Incline Dumbell Fly

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Preacher Curl

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Hammer Curl

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Day 2 Back and

Triceps

Seated Row

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Lat Pulldown

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Single Arm Row

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Tricep Pushdowns

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Skull Crushers

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Day 3 Legs

Squats


Leg Press




Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Seated Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Day 4 Shoulders


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


Raises

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Seated Front Raise

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Rear Delt Machine

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Barbell Shrugs

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets



WEEK 3

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1 Chest and

Biceps

Barbell Bench Press

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Flat Dumbell Fly

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Seated Dumbell Curl

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Barbell Curl

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Day 2 Back and

Triceps

Lat Pulldown

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Seated Row

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Underhand Rows

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Skull Crushers

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Tricep Rope

Pushdowns

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Day 3 Legs

Squats


Hack Squat


Standing Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets


1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Day 4 Shoulders

Bent Lateral Raises

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Standing Dumbell

Front Raise

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Bent-over Reverse

Flys (Rear Delts)

1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Dumbell Shrugs

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets



WEEK 4

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1 Chest and

Biceps

Barbell Bench Press

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Flat Dumbell Fly

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

E-Z Barbell Curl

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Dumbell curl

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Day 2 Back and

Triceps

Lat Pulldown

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Seated Row

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Lying T-Bar Row

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Skull Crushers

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Tricep Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Day 3 Legs

Squats


Lunges


Leg Curls

1 x 10 3 x 10-12 90 sec 1 x 8-10 0 sets 5 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Day 4 Shoulders


1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Seated Side Lateral

Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Standing Dumbell

Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Bent-over Reverse

Flys (Rear Delts)

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Dumbell Shrugs

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets



WEEK 5

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1 Chest and

Biceps

Flat Dumbell Press

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Incline Dumbell Fly

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Preacher Curl

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Hammer Curl

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Day 2 Back and

Triceps

Seated Row

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Lat Pulldown

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Single Arm Row

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Tricep Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Skull Crushers

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Day 3 Legs

Squats


Leg Press




Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Seated Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Day 4 Shoulders


1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets


Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Seated Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Rear Delt Machine

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Barbell Shrugs

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets



WEEK 6

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Day 1 Chest and

Biceps

Barbell Bench Press

1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10


1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10

Flat Dumbell Fly

1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10

Seated Dumbell Curl

1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10

Barbell Curl

1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10

Day 2 Back and

Triceps

Lat Pulldown

1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10

Seated Row

1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10

Underhand Rows

1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10

Skull Crushers

1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10

Tricep Rope

Pushdowns

1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10

Day 3 Legs

Squats

2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets

Hack Squat

1 x 10 3 x 10-12 90 sec 0 sets 0 sets

Standing Leg Curls

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets


1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets

Day 4 Shoulders

Bent Lateral Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10

Standing Dumbell

Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets

Bent-over Reverse

Flys (Rear Delts)

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets

Dumbell Shrugs

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets



WEEK 7

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1 Chest and

Biceps

Barbell Bench Press

1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets


1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Flat Dumbell Fly

1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

E-Z Barbell Curl

1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Dumbell curl

1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Day 2 Back and

Triceps

Lat Pulldown

1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Seated Row

1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Lying T-Bar Row

1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Skull Crushers

1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Tricep Pushdowns

1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Day 3 Legs

Squats


Lunges


Leg Curls

1 x 10 3 x 10-12 90 sec 1 x 8-10 0 sets 5 sets

Leg Extension

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Calf Raises

1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

Day 4 Shoulders


1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Seated Side Lateral

Raises

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Standing Dumbell

Front Raise

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Bent-over Reverse

Flys (Rear Delts)

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Dumbell Shrugs

1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets



WEEK 8

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1 Chest and

Biceps

Flat Dumbell Press




Pec Deck

No

warmup 7 x 10

30-45


Hammer Curl


Preacher Curl

No

warmup 7 x 10

30-45


Day 2 Back and

Triceps

Seated Row


Lat Pulldown


Lying T-bar Row

No

warmup 7 x 10

30-45


Tricep Pushdowns


Rope Pushdowns

No

warmup 7 x 10

30-45


Day 3 Legs

Squats




Leg Extension


Seated Calf Raises


Leg Press

No

warmup 7 x 10-12

30-45


Day 4 Shoulders


Raises


Seated Front Raise


Rear Delt Machine


Barbell Shrugs


Machine Shoulder

Press

No

warmup 7 x 8-10

30-45




WEEK 9

Exercise Warm

up x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1 Chest and

Biceps

Barbell Bench Press


Incline Dumbell

Press


Pec Deck

No

warmup 7 x 10

30-45


Seated Dumbell Curl


Straight-bar cable

curl

No

warmup 7 x 10

30-45


Day 2 Back and

Triceps

Lat Pulldown


Seated Row


Underhand Rows

No

warmup 7 x 10

30-45


Skull Crushers


Tricep Rope

Pushdowns

No

warmup 7 x 10

30-45


Day 3 Legs

Squats


Standing Leg Curls


Leg Extension




Hack Squat

No

warmup 7 x 10-12

30-45


Day 4 Shoulders

Bent Lateral Raises


Standing Dumbell

Front Raise


Bent-over Reverse

Flys (Rear Delts)


Dumbell Shrugs


Machine Shoulder

Press

No

warmup 7 x 8-10

30-45






Note on cardio:
















as your obliques.









WEEK 1

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1- Shoulders

Military Dumbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Seated Side Lateral

Raises 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


Raise 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


(Rear Delts) 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Dumbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Day 2- Biceps and

Triceps

Standing E-Z Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Seated Dumbell

Hammer Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

E-Z Bar Preacher Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Overhead Rope Extensions 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Skull Crushers 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Close-Grip Pushdowns 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Day 3 - Legs


Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets

Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets

Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets

Day 4 - Chest

Flat Bench Barbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Incline Dumbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Flat Bench Dumbell Flys 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Incline Dumbell Flys 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Day 5 - Back

Lat Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Seated Cable Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Lying T-Bar Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Close Grip Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



WEEK 2

Exercise

Warm up x

reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1- Shoulders

Military Barbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



Seated Front Raise 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Rear Delt Machine 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Barbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Day 2- Biceps and

Triceps

Straight Bar Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Standing Dumbell Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Single Arm Rope

Pushdowns 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Seated Overhead

Dumbell Extensions 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


Bar Pushdowns 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Day 3 - Legs


Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets


Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets

Day 4 - Chest

Flat Bench Dumbell

Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Incline Barbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


Pec Deck 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Day 5 - Back

Seated Wide Grip Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


Underhand Rows 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

One-arm Dumbell Rows 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



WEEK 3

Exercise

Warm up x

reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1- Shoulders

Bent Lateral Raises 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets







Day 2- Biceps and Triceps

Standing Dumbell Hammer


Standing E-Z Bar Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


(alternating arms) 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Straight Bar Pushdowns 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



Day 3 - Legs


Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets


Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets

Day 4 - Chest



Decline Barbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Standing Cable Flys 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Day 5 - Back

Lat Pulldown 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


Rows 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Wide Grip Pulldown 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets




WEEK 4

Exercise

Warm up x

reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1- Shoulders


Seated Side Lateral Raises 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets







Standing E-Z Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Seated Dumbell Hammer


E-Z Bar Preacher Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Overhead Rope Extensions 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



Day 3 - Legs






Day 4 - Chest





Day 5 - Back


Seated Cable Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


Close Grip Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



WEEK 5

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1- Shoulders

Military Barbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



Seated Front Raise 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Rear Delt Machine 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Barbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


Straight Bar Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Standing Dumbell Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Reverse Grip E-Z Bar Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Single Arm Rope


Seated Overhead Dumbell

Extensions 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Reverse Grip Straight Bar


Day 3 - Legs


Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets



Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets

Day 4 - Chest

Flat Bench Dumbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



Pec Deck 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Day 5 - Back

Seated Wide Grip Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets


Underhand Rows 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

One-arm Dumbell Rows 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets



WEEK 6

Exercise

Warm up x

reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1- Shoulders

Bent Lateral Raises 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Military Dumbell Press 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets







Standing Dumbell Hammer

Curls 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Standing E-Z Bar Curls 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets


(alternating arms) 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Straight Bar Pushdowns 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Skull Crushers 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Close-Grip Pushdowns 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Day 3 - Legs


Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets


Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets

Day 4 - Chest

Flat Bench Barbell Press 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Incline Barbell Press 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Decline Barbell Press 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Standing Cable Flys 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Day 5 - Back

Lat Pulldown 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets


Rows 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Wide Grip Pulldown 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Lying T-Bar Row 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets



WEEK 7

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1- Shoulders

Military Dumbell Press 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Seated Side Lateral







Day 2- Biceps and

Triceps

Standing E-Z Curls 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Seated Dumbell

Hammer Curls 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

E-Z Bar Preacher Curls 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Overhead Rope Extensions 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Skull Crushers 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Close-Grip Pushdowns 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Day 3 - Legs






Day 4 - Chest

Flat Bench Barbell Press 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets




Day 5 - Back

Lat Pull Down 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Seated Cable Row 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Lying T-Bar Row 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

Close Grip Pull Down 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets



WEEK 8

Exercise

Warm up x

reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1- Shoulders


Raises 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets

Seated Front Raise 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets

Rear Delt Machine 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets


Day 2- Biceps and

Triceps

Straight Bar Curls 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets

Standing Dumbell Curls 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets

Preacher Curl Machine No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets

Single Arm Rope

Pushdowns 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets

Seated Overhead

Dumbell Extensions 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets

Close Grip Pushdowns No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets

Day 3 - Legs



Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Seated Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Leg Press No warmup 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets

Day 4 - Chest

Flat Bench Dumbell

Press 1 x 10 5 x 6-8 90 sec 0 sets 0 sets 6 sets

Incline Barbell Press 1 x 10 5 x 6-8 90 sec 0 sets 0 sets 6 sets

Pec Deck No warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

Day 5 - Back

Seated Wide Grip Row 1 x 8-10 5 x 6-8 90 sec 0 sets 0 sets 6 sets

Lat Pull Down 1 x 8-10 5 x 6-8 90 sec 0 sets 0 sets 6 sets

Underhand Rows No Warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets



WEEK 9

Exercise Warm up

x reps

Working

Sets x

Reps

Rest

Between

Sets

Failure

Sets

Beyond

Failure

(sets)

Total

Sets

Day 1- Shoulders

Bent Lateral Raises 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets


(Rear Delts) 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets

Dumbell Shrugs 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets


Day 2- Biceps and

Triceps

Standing Dumbell

Hammer Curls 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets

Standing E-Z Bar Curls 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets

Straight Bar Pushdowns 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets

Skull Crushers 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets

Superset Below

Straight Bar Machine

Curls No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets

Overhead Rope Extensions No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets

Day 3 - Legs


Standing Leg Curls 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Standing Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets

Hack Squat No warmup 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets

Day 4 - Chest

Flat Bench Barbell Press 1 x 10 5 x 6-8 90 sec 0 sets 0 sets 6 sets

Incline Barbell Press 1 x 10 5 x 6-8 90 sec 0 sets 0 sets 6 sets

Standing Cable Flys No warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

Day 5 - Back

Lat Pulldown 1 x 8-10 5 x 6-8 90 sec 0 sets 0 sets 6 sets

Seated Cable Rows 1 x 8-10 5 x 6-8 90 sec 0 sets 0 sets 6 sets

Lying T-Bar Row No Warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

Documents

Somanabolic Weight Training