Muscle Media : Magazine

Intro

Step 1 -
Determining Your One-Rep Max

Step 2 -
Plugging Your 1RM into the Progression Table

Step 3 -
Recording Your Numbers on the Workout Sheet

Table 1 -
The Workout

Step 4 -
The Failure Test

Table 1 - The Workout

Monday
Chest
Bench Press (Workouts #1, 3, 5, 7, 9, 11, 13)
Dumbbell Bench Press�3 sets of 8 reps

Shoulders
Dumbbell Side Raise�3 sets of 8 reps

Triceps
Lying Triceps Extension�3 sets of 8 reps

Tuesday Off

Wednesday
Back
Narrow-Grip Pulldown�3 sets of 8 reps
Barbell Row�3 sets of 6 reps

Biceps
Barbell Curl�3 sets of 8 reps

Thursday Off

Friday
Shoulders
Rotator-Cuff Exercise�3 Sets of 12-15 reps

Chest
Bench Press (Workouts #2, 4, 6, 8, 10, 12, 14)

Triceps
Weighted Dips�3 sets of 6 reps

Saturday
Legs
Squat�3 sets of 6 reps
Leg Press�3 sets of 8 reps
Leg Curl�3 sets of 8 reps

Back
Reverse-Grip Pulldowns�3 sets of 8 reps
One-Arm Dumbbell Rows�3 sets of 8 reps

Biceps
Incline Dumbbell Curls�3 sets of 8 reps

Sunday Off