MALE
MUSCLE
WEEKS 5 & 6
You’ll experience extended set variations and shorter rest periods in weeks 5 & 6. The goal during this period is to get a great pump and torch
a phenomenal amount of calories. Again, you’ll keep as much tension on the muscles as possible across as many as three exercises.
It’s very easy on this phase to get sloppy with technique as the tempo of the reps increase. Make sure that although the tempo is faster, there
is still tension on the muscle and you retain your technique.
WEEK 5 DAY 29 – CHEST
Exercise
Sets Reps Tempo Rest Time
A1) Incline Smith Machine Press
(with resistance bands) 4 12,12,12,12 3010 80
B1) Incline Dumbbell Press 4 12,12,12,12 4010 Straight into
B2) Incline Dumbbell Flyes 4 12,12,12,12 3010 80
C1) Seated Chest Press Machine 4 10,10,10,10 (double
drop set last set…
take 1/3rd weight
off rep to failure &
then take another 2
more plates off rep
to failure) 3010 60
D1) Standing Cable Isolation Flyes 3 15,15,15 2010 Straight into
D2) Incline Dumbbell Hex Press 3 12,12,12 2010 40
Set/Weight/Reps
WEEK 5 DAY 30 – QUADS
Exercise
Sets Reps Tempo Rest Time
A1) Single Leg Extensions e/s 4 20,20,20,20 (double
drop set last set –
take 1/3rd weight
off rep to failure,
then 2 more plates
off rep to failure 3011 60
B1) Hack Squat
(with resistance bands) 5 20,20,20,20,20
(last 2 sets do 10
partial reps from
mid to top range at
the end of the 20 full
reps – same weight
no resting) 3011 90
C1) Alternating D-bell Lunges e/s 4 8,8,8,8 e/s 3010 Straight into
C2) Lying Down Machine Squats
(feet narrow) 4 12,12,12,12 2010 Straight into
C3) D-bell Goblet Squats
(don’t lock out) 4 15,15,15,15 2010 80
I’ve made a career from
getting ripped rapidly and
I’m convinced it’s because
of the way I train.
40
MUSCLE & FITNESS / MARCH 2018
Set/Weight/Reps