This is how Aaron filled out his huge frame and packed on some
super size. He recommends you do the same for serious gains:
WORKOUTS LOW VOLUME
Every day warm-up on stair mill for 8-10 mins, squeezing quads
Abs and Serratus (Every other day)
Sit-ups on floor with nothing holding your feet down. Cross your
arms touching your shoulders and keep your elbows to your chest
3 sets 20. 20. 20
Leg Raises on floor with hands under your butt forming
a diamond shape. Hold abs tight the entire time through the full
range of motion 3 sets 20. 20. 20
Hangers- use arm holsters to suspend your body. Pull knees
up to the left then the right 3 sets of 10. 10.
Standing twists, stand with legs shoulder width apart, hold your
arms up at shoulder height and twist from side to side. Breath
out at the end of each twist 3 sets of 20. 20. 20.
Leg Curl
1 Huge Drop set to ALL OUT failure- use 4 weights
One Leg Curl Machine
3 sets of 10
THURSDAY - SHOULDERS & TRICEPS
Heavy Barbell Shrugs
4 sets of 8-12
Standing Fly
2 sets for warm up
Shoulder Press Machine Hammer Strength
3 sets to find weight
1 Huge Drop set, to ALL OUT failure Use 4 Weights
Seated Shoulder raise
1 Huge Drop set, to ALL OUT failure Use 3 Weights
NO Cardio at first - hopefully you don’t need it. Train Hard! F**k Cardio!!
MONDAY – BACK & BICEPS
Lat Pull Downs for warm-up 3 sets
DB Curls for warm-up 3 sets
High Row Hammer Strength Machine
3 sets to find weight
1 Huge Drop set, to ALL OUT failure, use 4 weights
Reverse Pec Deck
1 Huge Drop set, to ALL OUT failure Use 4 Weights
Cable Press Downs
1 Huge Drop set, to ALL OUT failure Use 3 Weights
FRIDAY - BACK & BICEPS
Lat Pull Downs for warm-up 3 sets
DB Curls for warm-up 3 sets
Seated Row Hammer Strength Machine
1 Huge Drop set, to ALL OUT failure, use 4 weights
Dead Lifts- Traditional Grip 4 sets of 6
Standing DB Curl
1 warm up
1 Huge Drop set, to ALL OUT failure, use 3 weights
TUESDAY - CHEST & TRICEPS
Cable fly or peck deck
3 Sets for warm up
Flat bench
3 sets to find weight
1 Huge Drop set to ALL OUT failure- use 4 weights
Chest Machine
1 Huge Drop set to ALL OUT failure- use 4 weights
Pec Deck
1 Huge Drop set to ALL OUT failure- use 4 weights
Dip Machine Hammer Strength
1 Huge Drop set to ALL OUT failure- use 4 weights
WEDNESDAY - HAMSTRINGS & QUADS
Lying leg curl superset with leg extension and hyper extension
15. on each. 15. On each. 15. On each.
Hack Squat
3 sets to find weight
1 Huge Drop set to ALL OUT failure- use 4 weights
Leg Press
3 sets to find weight
1 Huge Drop set to ALL OUT failure- use 4 weights
Romanian dead lifts
4 sets 10-12 Heavy
52
FLEX | APRIL 2018
High Row Hammer Strength Machine
3 sets to find weight
1 Huge Drop set to ALL OUT failure- use 4 weights
Seated Row Hammer Strength Machine
1 Huge Drop set to ALL OUT failure- use 4 weights
Bent Over Barbell Row (overhand grip wide)
4 sets of 6-10 Heavy!!
Preacher Curl Machine Hammer Strength
1 WU to find weight
1 Huge Drop set to ALL OUT failure- use 3 weights
SATURDAY - QUADS & HAMS
Lying leg curl superset with leg extension and
hyper extension
15. on each. 15. On each. 15. On each.
Squat
2 warm up sets
4 sets of 5-15 Heavy
Hack Squat
3 sets to find weight
1 Huge Drop set to ALL OUT failure- use 4 weights
Leg Press
3 sets to find weight
1 Huge Drop set to ALL OUT failure- use 4 weights
Romanian Dead Lifts
4 sets 10-12 Heavy
One Leg Curl Machine
3 sets 10
SUNDAY - OFF