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| Quadriceps
| Hamstrings | Calves
| Abs |
| |
| How It Works |
| Select one exercise
for each muscle group and conduct five sets, starting
with a set of 12 reps, then increasing the weight
and doing 10 reps, adding more weight and doing
8 reps, adding more weight for 6 reps. Then reduce
the weight, do 12 reps, and immediately do another
set of 12 reps with a different exercise for that
muscle group. |
|
| For each muscle group,
rest for one minute between the first four sets.
Then complete the final two sets with no rest
in between. Wait two minutes before moving on
to your next muscle group. Complete this pattern
for each upper and lower body training event.
|
| |
| Example: Quadriceps
Exercise Portion of the Workout |
|
| Exercise
|
lbs |
reps |
intensity |
rest |
| Barbell Squats |
100 lbs |
12 reps |
5-6 |
1 min |
| Barbell Squats |
110 lbs |
10 reps |
6-7 |
1 min |
| Barbell Squats |
120 lbs |
8 reps |
7-8 |
1 min |
| Barbell Squats |
130 lbs |
6 reps |
8-9 |
1 min |
| Barbell Squats |
110 lbs |
12 reps |
9-10 |
0 min |
| Leg Presses |
175 lbs |
12 reps |
9-10 |
2 min |
|
|
| After 2 minutes of
rest, move on with the hamstring portion of the
workout, and so on. |
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