intentOn1 
"I want to Bulk up to 180Ibs. and then Cut to lower than 10% body fat."
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You can find my workout at abcbodybuilding.com or highlight the link and paste it into your browser:
http://abcbodybuilding.com/b ulking%20to%20the%20next%20levlel.php
My basic workout is as follows: (By Jacob Wilson of abcbodybuilding.com)
Monday: Chest, Shoulders, Triceps
Tuesday: Go To The Movies or Bake Cookies
Wednesday: Back, Biceps, Forearms
Thursday: Quads, Hamstrings, Calves
Friday: Catch Up On Past Issues of Beyond Failure Magazine
Saturday: Start The Cycle Over
Chest, Shoulders, Triceps ( Workout One )
Chest
Decline Bench: This way we can isolate the lower pecs. If you are at home and do not have a decline
bench then flat will serve as an excellent substitute.
Speed of The Rep: This first program will focus on explosive movements. The tempo will be to drive the weight as quickly and explosively up as you possible can and then smoothly down( approximately 1 second on the way down. The only exception will be on the last rep. On this rep I want you to pause at the top for a peak contraction and lower slowly ( approximately 5 seconds on the negative rep. In order to understand the importance of explosive reps read Ballistic Training Method In a nutshell my purpose here is to target a maximum amount of fast twitch muscle fibers.
3 sets total
First Two: reps to failure ( 6, 8 )
Third Set: First Choose a weight in which you reach failure at approximately 8 reps. Follow this with one rest pause. You should rest long enough to allow yourself to get 3-4 extra repetitions. As soon as you reach failure strip the weight down to a point in which you can get approximately 6 more repetitions. Follow this again by a rest pause that allows you to eek out a few extra repetitions. Once you reach failure immediately pick up a pair of dumbbells and execute a set of flat bench dumbbell flys. You should choose a weight that allows you to get 12 strict repetitions. The key here is to concentrate heavily on the stretch portion of the exercise! This is commonly referred to as " compound aftershock " That is when you superset a compound movement with a " stretching movement " This method will stimulate a tremendous amount of hypertrophy.
overview
8 reps to failure
rest pause enough to get 3-4 extra reps
immediately without rest strip down to a weight that you can get 6-8 repetitions with
rest pause enough to get 3-4 extra reps
without rest pick up a pair of dumbbells that allow you to perform 12 strict flat bench dumbell flys
To understand these shocking principles read:
1. Your Guide to Super Sets, "Featuring My Favorite Supersets!"
2. Rest Pause Method
Note: A novice may only need to perform the strips and eliminate the rest pauses. An advanced athlete may need to incorporate one strip set after he has gone to failure with the first set of flys. However if your intensity is complete you shouldn't need to.
Incline bench ( same thing ) except superset with incline dumbbell flys
shoulders
We have already pre-fatigued your shoulders through bench presses. We will now brutally target every single fiber that your delts have left in one fail swoop!!!
dumbbell shoulder presses
You will begin by utilizing the ascending sets method of training. Choose a light weight that you can easily get 8 repetitions with. Once you accomplish this, without rest pick up a heavier dumbbell and get 8 reps with it. You want to time the process so that you reach failure on the 5th set! Which means if you can usually press the 100 pound dumbbells 12 times, you will probably start the process with the 60's for 8 repetitions, immediately pick up the 70, then the 80's, followed by the 90's and finally the 100's till failure. Now here is where the pain begins, when your delts are so pumped with blood that you are begging for mercy! At this stage you will strip all the way down back down to the 60's. However on the way down you will not strip until you have reached failure with each weight.
So use the ascending sets method for 5 sets of 8 reps followed by strips all the way back down till you hit the original weight you worked with. So again as a quick example, if an athlete can get 12 reps with the 50's he will end out doing something along these lines:
All the sets are performed without rest!
ascending sets
set one: 10 pound dumbbells for 8 reps
set two: 20 pound dumbbells for 8 reps
set three: 30 pound dumbbells for 8 reps
set four: 40 pound dumbbells for 8 reps
set five: 50 pound dumbbells till failure
descending sets
set six: 40 pound dumbbells till failure
set seven: 30 pound dumbbells till failure
set eight: 20 pound dumbbells till failure
set nine: 10 pound dumbbells till failure
For the final blow, and to add delt width perform the following:
one double drop set of standing side lateral raises ( 8, 10, 12 )
one single drop set of standing side lateral raises ( 8, 10 plus a few partial reps after failure )
Triceps mass
We are staying with the basics on your triceps. Pure mass exercises!
5 sets behind the back dips for triceps ( 10, 10, 8, 6 and then on the last set perform 6 reps, strip weight and go to failure. the strip should be approximately 20 percent of the weight. )
Chest, Shoulders, Triceps ( Workout Two )
chest
flat dumbbell bench presses
a bit higher rep range this time, ( 12, 10 and a bit more control on the movements. So one second up, one second peak contraction, 2 seconds to lower.
You are doing the same pattern however. 2 sets 12, 10 and last set 8 with rest pause, then go to failure, strip and rest pause to failure, no superset this time.
incline dumbbell bench: Same as flat
final blow
incline bench flys supersetted with flat bench dumbell flys
This time you will perform you will perform one set of 12 reps on incline dumbbell flys. Then immediately without rest perform one set flat dumbbell flys for a total of 12 reps to failure.
note: If you need more then add one strip of 12 more reps to the flat dumbbell flys.
shoulders:
6 sets of close grip barbell upright rows ( 6, 6, 8, 8, 10, 10 ) When you reach failure on each set cheat out an additional 3 reps on the first two sets, 4 on the second two and 5 on the last two. The key is to cheat the weight up and slowly lower it on the negative portion of the rep. Your range of motion should be for normal reps, one second up and 2-3 seconds down. Also pause for one second at the top for a peak contraction.
That's it for shoulders, if you truly are " intense " and do not " fake failure " then your delts will be screwed after this. Not to mention, your pump will be like nothing you have ever experienced! Again we are concentrating on delt width here. And you should also start to notice your chest separating from your delts.
Triceps
5 sets lying triceps extensions for triceps ( 10, 10, 8, 6 and last set 6 reps ( strip weight and go to failure ) one second up, one second pause at top and 2 to lower.
Quads, Hamstrings, Calves ( Workout One )
Squats 3 supersets: Main emphasis quads, secondary effect, hamstrings, glutes
Wide stance squat, toes pointed out and parallel ( 12, 10, 8 ) supersetted with 10 one and a half rep sissy squats, 8 and then 6. The half rep should be performed on the lower half of the exercise. This is again compound aftershock. A compound and heavy exercise supersetted with a stretching exercise.
This combination can't be beat. You should notice more peak and mass on your entire quadriceps muscle.
Note: To better comprehend the one and a half rep method, click here
Lunges 4 straight Sets Main emphasis hamstrings,
Lunges create tremendous peak and mass in the hamstrings. They also tie them into the quadriceps muscle. In edition they build up and strengthen the glutes, perhaps more than any exercise on earth. You will perform 4 sets of dumbbell lunges. This is one of the only exercises that I will not ask you to go to failure on. However you need to choose a weight that is challenging for the rep range that I assign. ( 12, 10, 8, 6, ) In edition I want you to perform one leg at a time rather than alternate.
Lying Leg Curls
We will finish your hamstrings off with.
one double drop set lying hamstring curls ( 6, 10, 12 )
one single drop set ( 8, 12 )
Standing Calf Raises
More than ever intensity is the key for the following two sets! Give it everything you have and you will see great growth in your calves!
one double drop standing ( 10, 10, 10 )
one single drop standing ( 10, 8 )
Quads, Hamstrings, Calves ( Workout Two )
Leg Extension to Pre-fatigue Quads
One double drop set on leg extension ( reps 15, 20, 25 ) If you cant reach targeted range use rest pause, this will assure that you don't fake failure.
Squat
Shoulder width apart and Heels elevated, I prefer a thin board, but you can use plates to elevate your heels. ( 12, 10, 8 )
If really advanced perform one more single drop on leg extensions, however most peoples legs will be fried. I only and I repeat only advice this if you are extremely advanced.
Note: You should see tremendous growth in your quadraceps by utilizing this method of training. Tremendous! However it will be extremely taxing. So try and get some sleep after this one!
Stiff Legged Dead lifts to Work your hamstrings from the top to the bottom of the muscle. In edition this will improve your flexibility.
5 sets ( 15, 12, 10, 8, 6 ) As with the lunges, do not reach failure rather make the set extremely challenging.
seated calf raises
2 double drop sets on the seated calf raise machine. ( 12, 10, 8 )
Back, Biceps, Forearms ( Workout One )
Back workout
Wide Grip Pullups: Palms facing away from you
3 sets of wide grip pull-ups to failure On the last set once you have reached failure, set a bench underneath the bar and assist yourself up with it and perform an excruciatingly slow negative rep on the way down! This is where intensity comes in! You can absolutely destroy your back if these are done slow enough! Fight your weight all the way down! It should take a minimum of 5 seconds to lower yourself. Perform 5 of these negative reps immediately after you reach failure on the last set.
Note: If you cannot get many pull-ups then use a bench to assist you or spotter and heavily concentrate on the negative rep. wide grip ( 10, 8, 6 ) This will strengthen your ability to perform the exercise and you will get tremendous gains from it as well!
Close Grip Pull-ups
3 sets of close grip to failure plus 5 negative reps on the last set. Your main concentration on this exercise needs to be the stretch you get at the bottom. Work on having a full range of motion. I emphasize the stretch, because it will bring your lats much lower and produces a significantly higher amount of growth compared to if you had just done partial reps.
Seated Cable Rows supersetted with Bent Over dumbbell Laterals ( seated or standing )
Seated cable rows 3 sets of ( 12, 10, 8 ) reps supersetted with 3 sets of bent over dumbbell laterals. When you reach failure on the seated cable rows cheat out these amount of reps on each set(4,5,6)
The same principle applies with bent over dumbell laterals. ( 12, 10, 8 ) reps plus cheat reps ( 2, 3, 4) This superset will do three things:
1. thicken your back
2. Create detail on the upper back and traps
3. Give your Shoulders a 3d look by concentrating on the rear delt.
Biceps:
Concentration Curls
We are going to pre-fatigue the " peak " of the muscle so that they rise more dramatically when flexed.
Perform one Double drop set of concentration curls (8,10,12).
Standing Barbell or Cambered bar Curls
3 Sets (10,8,6) one cheat rep after each set to failure. The key here is to heavily concentrate on the muscle. Don't just throw the weight back and forth! It should take you one second to raise it and 2 to lower it.
2 sets lying dumbbell curls (12,10) note: of advanced add one set of 8
The main concentration here is the stretch! Get a full stretch at the bottom of the exercise! This is a great finisher for the biceps.
Forearms:
Hammer Curls
2 single drop sets of slight incline hammer curls (12,8) It should take one second to raise the weight and 3 to lower it.
Behind The Back Wrist Curls
1 double drop set of behind the back wrist curls (15,15,15)
1 single drop set . (12,12)
Back, Biceps, Forearms ( Workout Two )
Back
Wide Grip Bent Over Rows
6 sets Total ( 6, 6, 8, 8, 10, 12 )
When you reach failure on each set throw up an additional 3 reps on the first two sets, 4 on the second two, and 5 on the last two. The key is to cheat the weight up and slowly lower it afterwords.
This is the king of exercises for back mass! Perform these with the right intensity and it is a proven fact that you will grow, and I mean big time! In edition you should receive some nice forearm growth
due to the poundage that this exercise allows you to control.
review: Cheating Shock Principle
Behind the neck pull downs
double drop set (10,8,6)
rest
repeat
Note: One drop set is this: Click Here A double drop set means that you simply perform this method twice. So if I was curling 135 pounds for 10 reps and reached failure I would drop the weight to 100 pounds and curl it to failure and then drop it again to 75 pounds to failure. That's a double drop
Biceps:
Incline Dumbbell Curls
3 sets (12,10,6) If you noticed your preceding two workouts had you utilize a stretching exercise at the end of the routine. This time for a shock we will incorporate it at the beginning. Concentrate heavily on the stretch and get a hard one to two second peak at the top range of motion.
Preacher Curls
3 sets (10,8,6) Now that we have blasted your biceps with a nice and complete stretch, we will isolate them for three sets.
Standing Alternate Curls
3 sets of standing alternate dumbbell curls. The reps I give are to be performed on both arms. (6,8,10) Normally I would use a power exercise like this at the beginning of a routine. Not today however. I am saving the most difficult exercise for the end. Again, this is simply meant to confuse your muscles and force them into new growth.
Forearms
reverse easy curl bar wrist curls
1 double drop set (15,12,10) once you reach failure on the last drop utilize the partial repetition principle and give me 10-30 seconds of partials.
1 single drop set (15,12) same partial reps principle
Normal easy curl bar wrist curls
same as above |
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