THE ULTIMATE 8-WEEK TRANSFORMATION PROGRAMME
WEEK 7 DAY 45 – SHOULDERS
Exercise Reps Sets Tempo Rest Time Set / Weight / Reps
A1 ) Single Arm Bent Over Laterals Off Cables e / s
15,15,15,15 4 3011 40
B1 ) Seated Military Press 8,8,8,8 4 3010 80
C1 ) 45 % Single Arm Dumbbell Side Laterals 12,12,12,12 4 3011 Straight Into
C2 ) Reverse Pec Dec Flyes 12,12,12,12 4 3011 Straight into
C3 ) Standing Cable Side Lateral Partials 12,12,12,12 4 2010 Straight into
C4 ) Weight Plate Front Raises 12,12,12,12 4 2010 60 D1 ) Round The World Dumbbell Raises
Failure ( but pick a weight you hit a minium 8 reps )
3 2010 45
WEEK 8 DAY 52 – SHOULDERS
Exercise Reps Sets Tempo Rest Time Set / Weight / Reps
A1 ) Single Arm Bent Over Laterals Off Cables e / s
15,15,15,15 4 3011 40
B1 ) Seated Military Press 8,8,6,6 4 3010 80
C1 ) 45 % Single Arm Dumbbell Side Laterals 10,10,10,10 4 3011 Straight Into C2 ) Reverse Pec Dec Flyes 10,10,10,10 4 3011 Straight into
C3 ) Standing Cable Side Lateral Partials 10,10,10,10 4 2010 Straight into
C4 ) Weight Plate Front Raises 10,10,10,10,10 4 2010 60 D1 ) Round The World Dumbbell Raises
Failure ( but pick a weight you hit a minium 8 reps )
3 2010 45
HAMSTRINGS Now we come on to hamstrings and glutes !
In all my years of training and coaching , this is probably the most under worked muscle group , especially with men ... likely because you cannot see them !
I too was guilty of skipping specific hamstring and glute isolation work in my early years ! Or , I ’ d tag on a couple of token lying hamstring curls sets at the end of a quad workout . A mixture of laziness and , not knowing truly how to isolate glutes especially , left me with me huge imbalances and a distant lack of proportion with my quads , hamstrings and glutes .
You will NEVER EVER reach your full potential with your strength or muscle development if you do not train your hamstrings / glutes with the same concentration and effort as your quads . I dont mean with just squat strength either .... you will notice a direct correlation with your upper body strength and development as your hamstrings and glutes become stronger . Plus your deadlifts and squats will improve . FACT .
If you get stronger on your compound moves ( squats , deadlifts , big presses ), you will keep more lean muscle as you diet down . A great yard stick for you in these workouts is to try and get your Romanian Deadlifts and Stiff Deadlifts stronger at the start of the plan . Weeks 1,2,3 and 4 the reps are very low for this reason . Not only do your hamstrings and glutes respond very well to low reps , but if you RDL ’ s & SDL ’ s are strong , your squats and
APRIL 2018 / MUSCLE & FITNESS 4 1