_ 09,11 MUSCLE&FITNESS

HAMMER CURL In a standing position, hold a pair of dumbbells at yoiu sidesin a neutal grip,Bend your elbows and curl tlem up to your front deltoids,then lower them wrder contol back to the start position.

DUMBBETT OVERHEAD PRESS

Sit on a benchwith the back raised 90 degrrees cleantwo dumhbells a and to racked,ready-tolress position on your front delts.Pressthem dAectlyoverhead, hold for a second, then lowerto the start position. Jacked is a journey. It's a rewarding trip on which we'd all like to embarkfinishing up on the beach, of course, where heads turn in unison when you walk past-but it's also an endeavor that takes time, hard work, and the right collection of exercisesarranged in the proper order, in conjunction with a diet that backs it all up. This program-both the seven-day workout plan and the mass-gaining diet that follows-gets it done. It's the way to work your ass offin the gym doing the most effective exercises while eating tons of food (some of it so decadent it will shock you) and watching fat melt off.

ripped and hugewithout havingto worry about anything other than busting your ass. On the workout chart that follows, you're shownwhat to do for all seven daysof the week.You'll be training your upper and lower body twice weekly,with one main day and one accessory for each.The other three day daysof the week include two cardio daysand a day of rest.It's important to progression orwork this seven-day in der,so lay out your workouts appropriatelyfor your work or schoolschedule you'll be doingthesame because thing everyweek for eight weeks-or more, if you're still making progress and want to keepgoing. B R E A K I N GI T D O W N Your first dayis your mainupperbody lifting day.The ideahere is to per-

IRON LABORATORY We'regivingyou a protocolused thousands timeswith thousands of of clients,that's a surefireway to get

form three hard,heary exercises with a lot of rest-two to three minutesbetweensets. You'll haveto go all-out here,stackingasmuch weight asyou can on the bar for the requisitenumber of setsand reps.As a guide,this workout shouldtake45 to 60 minutes.Any shorterthan that andyou're not resting long enoughbetweensets. Day2 is an upper-body accessory work day.Herg you'reperformingtvso exer(see cisesShockwave-style page106)

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and three in more conventionalfashion. WORK PLAN THE Your goalon this day is to provide a huge When examiningthe workout chart growth stimulusto your triceps,biceps, on page104,the first thingyou,ll likely lats,anddelts,andthis session should notice is that there aren,ta lot ofexlast 3Oto 45 minutes.Agairywe've erciseslisted on eachday-especially givenyou the numberofsetsandreps on your main upper- and lower-body to perform,so adjustyour restperiods days,where you're askedto perform accordingly. only three movements. Don't be Your two lower-bodydayswork fooled,however,because not solely it,s the sameway,with Day 4 focusedon quantitywe're after here,at leastin heary lifts and Day 5 providing highterms ofthe different typesofexervolume assistance work. The workout you needto do. cises times for eachcorrespondto their When it comesto exercise selecupper-bodycounterparts. tion, the main idea with this program

is to take a small collectionof highquality, high-impact movesand work them into the ground. In other words. if you want to build massive legs, you can'tjust do a few setsof squats and then moveon to somethingelse. You haveto make your setshard and heavy,staying in the squat rack and leaving your effort there on the floor until you don't have anything left to give. Prepareyourselffor a heavydoseof good,solid hard work and spendthe next eight weeksgetting huge.

ENERGY SYSTEM DEVET''TTPMENT

Shred andrecover fat faster by conditloningyour cardiac system the right way. Don'tthink of your condittorung work as "cardio," because it's so much more than that. The missionhereis to improveyour General Physical Preparedness or [GPP], work capacity, by keepingyour heart rate in the 120to 130BPMrangefor 60 to 90 minutestwice per week. The goal of this type of energy system development to is developa better level of cardiac output.A strong heart will improveyour health and help you recovermore quickjy from hard workouts-which in turn will allow you to train harder and more often. Thetype of work you perform isn't as important as its duration.Youcan drag sleds,flip tires, swing a sledgehammer, or jog. Srmplykeep goingfor the prescribed time,working your way up in duration,not in intensity or heart rate.

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- 09.11 MUSCLE&FITNESS

MASS. BUILDING

EXTENSION TRICEPS DUMBBELL ROLLING

Lie flat on a bench and hold a pa{r of dumbbel}s over your chest with a neutal girip,Keeping your elhows pointed forward, lower the dumbbells to the side of your head and roll them backward. Dip

WORKOUT

your elbows,then powerfullyextendyour arms.

BAY 1
MAIN UPPER-Bt]DY MOVEMENTS
EXERCISE SETS REPS

CLOSE-GRIP BENCHPRESS DUMBBELL

3.

W e i g h tu s e ds h o u l db e a s h e a v ya s p o s s i b l e -Use 8O7oof the weight you used for your first three sets.

DAY 2
MOVEMENTS UPPER-Bt]DY ACCESSORY
EXERCISE SETS REPS

ROTLINGDUMBBELL TRICEPSEXTENSION BANDED TRICEPS PUSH-DOWN

EEAN NET.T FI,VE

3 3

SHOCKWAVE" AMAP
TTMFN*

Seepage106 for explanation. -. One minute of work followed bV two minutes'rest

DAY 3
ENERGY SYSTEMS [60-90MINUTES] WORK

DAY 4
LOWER-BODYMI]VEMENTS MAIN
EXERCISE SETS REPS

5 STIFF-LEGDEADLIFT 5 . W e i g h tu s e ds h o u l db e a s h e a v ya s p o s s i b l e .. As manv sets as possible(to failure)

5 OAY
L[]WER-BODY ACCESSt]RY MOVEMENTS AND ABDOMINALS
EXERCISE SETS REPS

BULGARIANSPLITSQUAT 3 BANDED HAMSTRING 5 CURL

TOE-TO-BAR HANGING

SHOCKWAVE SHOCKWAVE

'As

m a n ys e t s a s i t t a k e s t o c o m p l e t ef i v e

M I N U I C S O TW O T K .

DAY 6
ENERGY SYSTEMS [6I]-90MINUTES] WORK

DAY 7
SLEEP, GR(]W REST, AND
AMAP > As many as possible (to fallure)

LO 4

-oe.11 MUS.LE&FrrNEss

SHOCKWAVE SETS
THESEMINI.SETSWILL BE A BRUTALLY HARD ADDITION TO YOURARSENAL.
0eveJopedby nutrition and training specialist John Kiefer, Shockwavestvle sets are a series of mini-sets that progress from lighter to heavler weight over live sets of four reps foI
e t n t e l n r L vf l r ep n q f n r p a n h T O U n d , 2 r yu

BOX SQUAT With a loadedbarbellon your traps,your upperbody tight, and your elbowsunder the barbell,push your hips back and sit on a squat box.Try to keep your shinsat as close Then,keepangleas possible. to a 9O-degree ing your heels dournand your headback, reversethe motion-dont bounceoff the boxand bring your hips through to the finish.

When workrng with dumbbell exercises like roliing dumbbell and Bulgarian triceps exLensions
cnlil- cnr r:lc cof rrnrrrqplf rrn nlnqe

to a dumbbellTackso you'reable to swap dumbbellsquicklv,keeplng your rest pedods between mini

cetc aq chnrl-.q nneeihlp FUrrr!1A i"-i--l d LY I r l u o l

exetset Shockwave for dumbbell ciseslookslike thls: ?0x4, PEx4,3Ox4,40x4, 5Ox4 Yourtlme undertensionis also seLs, Use wiLhShockwave importanl eccentric Inegalive a three-second
nnrtinn of I ho mnrrol fhon ownlndo

upward,moving the weighLquickly back to the start position,

REAR DELT FLYE apart Withyourfeetshor:Ider-width

and an at}letic bend in your knees, bend forward at the warst and allow a pair of dumbbells to hang straight dornm,held in a neutral grip, Raise them directly to the side so Your palms are facing dornmward, then return to the start position.

106

- 0e.11 MUscLE&FrrNEss

MASSBUI LDING WORKOUT

T-BAB ROW Using aT-barmachine or a double handle around the end of a weighted barbell,keep your abs and lower back Ught and pull the handles forcefully into your abs and lower chest.Contol tle negativeportion of this move,then explodeback up.

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THERE ONLY FEW ARE A EXERCISES HERE BUT

CLOSE.GRIPBENCH PRESS Yow grip width isnt essentialhere as long as yourpinkie is insidethe rings on t}te barbell.Choose width where the youre at your stongest, keep your upper body tight from you_r taps doinnn to your butt, and drive the weight tfuough to the locked-outpositionat the top.

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MASSBUI LDING WORKOUT

STIFF-LEG DEADLIFT With your feet shoulder-width apart and your weight on you-r heels,hold the bar wlth a slightly wider-than-shorider-width grip. Keepyour legs stoaightand push your hips back to staft the movement.Then descenduntil tle bar hits the floor. Keeping your weight on your heels,flex your glutes and drive your hips forward to retum to the start nosition.

1 10

N,,ruscLE&FTTNESS-oe.'l1

FANDED HAMSTRINGCURL
Sit on a hench or box, attach a band to the base of a dumbbell rack or power rack, and loop the band around your anldes. FYom start position the with tensionin the band, pr-ril your heelsback toward your butt. To perform these Shockwave-style, movethe bench farther away until you complete five mini-sets.

BULCARIANSPTIT SQUAT leg, Startwith yourweaker with the top of the foot of your
stonger leg behind you on a bench. Keeping your iower back arched and your head up, keep'your wei$ht on your front heel and descend until yorx back knee is close to the gror:nd. Reverse the movement by squeezing your giutes and pushing through the floor with your front heel'

os.r1 MUS.LE&FTTNESS LIt