MALE
MUSCLE
WEEKS 1 & 2
These weeks are focused on hypertrophy. This means building and keeping as much muscle as possible. All compound exercises will be
6-8 reps, with a huge focus on time under tension to prep you for weeks 3 & 4.
This rep range will help you to get as strong as possible by the end of week two whilst maintaining that strict tempo and of course technique.
All assistance exercises will be 8-12 reps, another fantastic rep range to build muscle and also helping you to use a lot of calories, thus burning
a lot of body fat.
WEEK 1 DAY 1 – CHEST
Exercise
Sets Reps Tempo Rest Time
A1) Incline Barbell Press 4 8,7,7,6 4111 90
B1) Incline Dumbbell Press 4 8,7,7,6 4111 90
C1) Seated Pec Dec Flyes 4 12,12,10,10 4011 75
D1) Incline Chest Press Machine 4 12,12,12,12 4010 60
Set/Weight/Reps
WEEK 1 DAY 2 – QUADS
Exercise
Sets Reps Tempo Rest Time
A1) Front Squats 4 8,7,6,6 4111 90
B1) Hack Squats 4 8,8,8,8 4222 90
C1) Single Leg Extensions e/s 4 12,12,10,8 4012 60
D1) Leg Press (feet low level) 4 12,12,12,12 4010 75
E1) Sissy Squats 2 10,10 4012 60
Set/Weight/Reps
WEEK 2 DAY 8 – CHEST
Exercise
Sets Reps Tempo Rest Time
A1) Incline Barbell Press 4 8,6,6,6 4111 90
B1) Incline Dumbell Press 4 8,7,6,6 4111 90
C1) Seated Pec Dec Flyes 4 12,12,10,10 4011 75
D1) Incline Chest Press Machine 4 12,12,12,12 4010 60
Set/Weight/Reps
WEEK 2 DAY 9 – QUADS
Exercise
Sets Reps Tempo Rest Time
A1) Front Squats 4 8,6,6,6 4111 90
B1) Hack Squats 4 8,8,6,6 4222 90
C1) Single Leg Extensions e/s 4 12,10,8,8 4012 60
D1) Leg Press (feet low level) 4 12,12,12,12 4010 75
E1) Sissy Squats 2 10,10 4012 60
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MUSCLE & FITNESS / MARCH 2018
Set/Weight/Reps