MALE
MUSCLE
WEEKS 7 & 8
These last two weeks will take your chest and quad training to another level. Not only will weeks 7 & 8 destroy your muscle fibres to the
absolute maximum, but they will also test your mental strength like never before.
You’ll kick off each workout with a big heavy compound exercise- this is pivotal when you’re trying to stay strong whilst getting lean. It’s really
keen within the rep range of 8-10 reps that you’re pushing as hard as possible on these compounds.
You’ll then move on to giant sets which are awesome for torching body fat whilst not only keeping but potentially building muscle. You’ll also
be mentally stimulated, which is key to avoiding boredom at the end of a cut.
My favourite sets of all though are the Kirk Miller hero sets. These sets are typical of the way I have loved to train during the last ten years,
as they literally take your body and mind to a whole new level. You’ll be doing an enormous amount of reps to finish and by the end of these
sets, you should be completely and utterly exhausted. For me it’s these sets alone that allow me to eat significantly more food than the average
person whilst dieting down, as the calorie expenditure experienced during these sets is very high.
WEEK 7 DAY 43 – CHEST
Exercise
Sets Reps Tempo Rest Time
A1) Incline Dumbbell Press (exaggerate
squeeze in short position) 4 10,8,6,6 (last 2 sets
rest pause 10 secs
once you hit 6 reps,
keep same weight
rep to failure with no
pause in short
position on the rest
pause set) 3012 75
B1) Incline Chest Press Machine 4 10,10,10,10 4010 Straight into
B2) Incline Cable Flyes 4 10,10,10,10 3010 Straight into
B3) Flat Dumbbell Press 4 10,10,10,10 3010 Straight into
B4) Pec Dec Flyes (with foam roller behind
middle of back) 4 10,10,10,10 2010 90
As many as it
takes to
complete
50 reps 50 2010 Rest as little
time as
possible to
complete
50 reps
C1) Press Ups Off MP Sliders or standard
press ups
Set/Weight/Reps
WEEK 7 DAY 44 – QUAD
Exercise
Sets Reps Tempo Rest Time
A1) Squats 4 8,8,8,8 3010 90
B1) Paramount Squats (feet narrow) 4 12,12,12,12 3010 Straight into
B2) Leg Press (feet wide low level) 4 12,12,12,12 3010 Straight into
B3) Sprinters Lunges Alternating e/s 4 12,12,12,12 e/s 2010 Straight into
B4) Single Leg Extensions e/s 4 12,12,12,12 2010 120
50 reps total 2010 Complete the
50 reps total
resting as little
time as
possible
C1) Squats:
Advanced – Body Weight On The bar
Intermediate – 2/3rds Body Weight
On The Bar
Beginner – Half the Body Weight
On The Bar
42
MUSCLE & FITNESS / MARCH 2018
In as few sets
as possible
Set/Weight/Reps