U.L. .R.A.

T
12 - M O N T H S Y S T E M

Ultimate Long-Term Resistance and Aerobic System

MONTH 10

By Christopher M. Lockwood, MS, CSCS or the past nine months, Ive tried to write an intro compelling enough to make you feel as if you must try ULTRA. As measured by the flood of letters, phone calls, e-mails and messages

posted on the muscle-fitness.com website, the response has been great. If you havent tried ULTRA, its not too late to start. Summer is just around the corner, and ULTRA is the ticket for looking good when you trade in your winter duds for bikinis or shorts. Thats because for the next three months, Chris Aceto and I are going to take you through a training, nutrition and supplement program designed to add more muscle while simultaneously ridding your body of loads of fat.

190 MUSCLE & FITNESS April 2000

Photos by Robert Reiff

The ULTRA System Training Progression

From the Trenches

Ever notice how so many self-professed exercise gurus look as if theyve never set foot inside a gym, let alone dabbled in the world of giant sets, ephedrine stacks or, God forbid, sprints to the trash can after an all-out set of leg presses? You cant say that about this months primary contributor, Mark Myhal, PhD, who just wrapped up his doctorate at Ohio State University in Columbus. Myhal has lectured on performance-enhancing aids at the Gatorade Sports Science Institutes national conference, among other gatherings; is co-authoring a chapter on hormones as performance-enhancing drugs for a volume of the book series Contemporary Seated Dumbbell Endocrinology (Humana Press); and Press works as a personal trainer at World Gym Fitness Center in Columbus. Credentials aside, Myhal is a bodybuilder at heart, and it was this combination of expertise and real-life iron-head grit that made him the obvious choice as counsel for ULTRA 10. Youre now 13 weeks away from completing the program, so like a competitive bodybuilder dialing it in for a competition, you should be taking a contest-prep-type approach to your training and diet. One of the biggest mistakes you can make at this stage, says Myhal, is relying on what he calls Barbie-doll exercises using light weight and high reps. He explains: [Former pro bodybuilder] Mike Francois and I used to talk about this a lot when he was competing, and it all came back to staying primarily with fundamental lifts, diet, supplements and posing. Thats what brought out the separation and detail not a bunch of miscellaneous exercises using light weight, which cost you a lot of size in the long run. Instead, Myhal recommends a precontest training scheme that alternates heavy and light weeks, applying both high and low rep counts to basic lifts.

that allows you to complete only 68 reps, in order to hit fasttwitch fibers, then stripping weight off immediately and blasting out another 1520, which finishes off slow-twitch fibers. As if that werent enough, well occasionally have you finish with strict negatives taken to failure and isometric reps, until your muscles are absolutely spent and every contractile property has been completely torched and exhausted. On your light days, youre in and out of the gym in half an hour, explains Myhal. It doesnt feel like youve done much, but when you come back for heavy day, youre ready to hit it! Light days will be about 30% less intense than heavy days in terms of the absolute weight youll be using, and youll be stopping well short of failure on each of your shortened sets. The goal then is to stimulate your muscles without totally wasting them. Warm-up sets are particularly important during this phase. Myhal believes in gradually increasing poundage up to your working weight but never at the expense of exhausting your muscles. To that end, he recommends progressive increases in low-rep warm-up sets. Theres no sense in doing warmup sets of 810 reps all the way up to your working weight, he says. By the time you do end up handling the heavier weight, your partner is doing most of the work. Instead, begin with a light warm-up set of 810 reps, then triple- or single-rep your way up to prepare your nervous system for the working weight. Then, let your muscles do the rest!
Christopher M. Lockwood, MS, CSCS, has a masters degree in exercise and sports science. Hes a member of the National Strength and Conditioning Association, American College of Sports Medicine and International Society of Biomechanics in Sport and is certified as a personal trainer by the American Council on Exercise. A former M&F staff writer, Chris now works for Weider Nutrition International in Salt Lake City.

Anything But Easy

Sounds easy, but theres nothing easy about the training itself. One week youll go heavy on back and legs and light on everything else; the next, youll reverse that. On heavy days, youll push yourself to absolute failure on each of your working (as opposed to warm-up) sets by using an appropriately heavy weight and employing a series of radically different rep and set schemes. On heavy days, the bottom line is making sure you recruit everything both fast-twitch and slow-twitch muscle fibers, continues Myhal. Hitting both fiber types often will require a couple of sets using serious weight lifted explosively but under control

ULTRA Physiques to Appear in M&F For more information on how you can showcase your ULTRA results and appear in a future issue of M&F, check out Success Stories for MUSCLE & FITNESS on page 159 in the July 1999 issue. As flattering as the wow factor from friends and family may be, taking measurements is a more precise method for quantifying your progress. Its also necessary for entering our ULTRA system contest. For more details on fitness testing, check out page 166 of that same issue.
April 2000 MUSCLE & FITNESS 191

NUTRITION
Diet Rx

By Christopher M. Lockwood, MS, CSCS, and Chris Aceto

prohormones As far as Im concerned, prohormones are a doping issue. But if its permitted in the competition and the competitors are at least 21 years old, then its fine. The diols (androdiol, norandrodiol, etc.) seem to work best for the guys; the diones (androstenedione) dont seem to do much, which is consistent with the literature. For women, I think that the norandrodiols and dions work very well in lower doses for increasing strength, muscle mass and libido, but they come with pretty strict precautions. Specifically, pregnant women should not use them, and women planning to become pregnant should be off all ergogenic supplements at least three months prior to conception. creatine Without question, men and women wanting to put on muscle will probably benefit from creatine. sodium Sodium is important for allowing carbohydrates to get into your cells. glycerin and glycerol For aesthetic purposes, they might draw water into the vascular compartments. So they might help you fill out and keep your muscles full by keeping water in the vascular compartments rather than under the skin. They also take a long time to metabolize, even though they act like a carbohydrate. glucosamine and chondroitin sulfate For joint integrity and preventing inflammation, Myhal highly recommends this combination. SAMe This is a big one! Make sure youre going for SAMe containing butane-disulfonate, because its more stable than one containing tonsilate. Butane-disulfonate SAMe is a methyl donor, which helps with arthritis, depression and liver problems. isoflavones I think these are going to be popular supplements in the future because of their application as antioxidants, antiaromatases and nonsteriodal anabolics.

tarting in week 2, consume only as many calories as your body expends each day. (To determine your approximate daily calorie requirements, refer to page 172 of the July 1999 issue of M&F.) Mark Myhal, PhD, recommends cycling your calorie consumption between higher- and lower-carb days. Eat low carbs (about 100 grams per day) for two days, or on your light training days, and higher carbs the night before a heavy lifting day and then up through and immediately after that workout, he advises. Then

We recommend pizza as a tasty cheat meal.

its back to two days of lower carbs. Despite the cycling, your dietary intake this month should approximate Acetos recommended macronutrient ratios: 50:35:15 (carbs:protein:fat). Myhal also stresses the importance of consuming a meal-replacement product after your workout. The optimal window of opportunity for replenishing muscle glycogen is immediately postexercise, tapering for several hours afterward. Before you leave the gym, drink a premade liquid supplement combining a lot of carbs with protein. Then, when you get home, have a meal combining a lot of protein with carbs. Myhal also advocates eating a cheat meal once a week. Were partial to pizza, and find that the extra fat really helps if consumed the night before a heavy leg or chest workout.

Supplement Rx
Performance-enhancing aids are Myhals specialty, so we picked his brain to find out which supplements can help you in your quest for more muscle and less bodyfat and which cant. Heres what he had to say. ephedrine If used conservatively by someone who doesnt have underlying medical conditions such as high blood pressure, heart problems, diabetes or psychological problems, ephedrine is relatively safe. Theres no way to predict whos going to have problems, but in controlled studies, in most cases there are few adverse side effects noted. Thats how it is with almost anything aspirin, vitamins, etc. Its when you look at controlled studies vs. the more-is-better boneheads in the real world that you find problems.

supplementing: month10
ephedrine1 Take up to 25 mg, three times daily, during
weeks 24. Herbals such as mahuang and ephedra contain standardized quantities of effective ephedrine dosages. Dont use ephedrine products if you have high blood pressure or other medical conditions that would contraindicate its use. Dont exceed recommended dosages and be wary of accidental overdosing from combining ephedrine and pseudoephedrine sources such as cold medications and diet products. caffeine1 Take up to 100200 mg, three times daily, during weeks 24. norandrodiol Take up to 300 mg (men) or 100 mg (women) daily of the oral forms. If you are using the new sublingual cyclodextrin formulations, doses should be cut by at least half. Those with a family history of, or who have been diagnosed with, certain forms of cancer should not use prohormone supplements such as this. Discontinue use or decrease dosage significantly if you experience unusual facial hair, acne, difficulty going to the bathroom or a deepening of your voice. Men over the age of 40 should undergo a prostate exam before using any prohormone product. creatine Take 27 grams daily. meal replacement or protein supplement Take 12 packets or premade drinks daily.
1

Many diet supplements contain both ephedrine and caffeine in the prescribed dosages.

192 MUSCLE & FITNESS April 2000

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH 10

ULTRA: Meal Planning

This month, the challenge is to maintain a calorically neutral state, meaning youll neither be increasing calories to add mass nor 15% decreasing calories. With the appropriate Fat training and cardio strategy as outlined in the training section, however, youll likely 35% see a drop in bodyfat in the coming fourProtein week period. During this time, maintain a very low fat

By Chris Aceto

intake, fixing your dietary fat at 15% of your total daily calories, with half (50%) of your total calories coming from carbs and 35% from protein. Each meal below yields approximately 600 calories (with 75 grams of carbohydrate, 52 grams of protein and 10 grams of fat). 50% The following snacks yield approximately Carbs 300 calories (38 grams of carbohydrate, 26 grams of protein and 5 grams of fat).

meals
7 large egg whites, scrambled with 1 large egg 4 slices whole-wheat bread 4 Tbsp. fat-free cream cheese 6 oz. orange juice Totals 2 cups 2% cottage cheese with pineapple 2 rice cakes Totals 6 oz. round steak, cut in strips and grilled 1 cup cooked rice 3 Tbsp. teriyaki glaze 1 cup broccoli florets 1 4 cup canned pineapple chunks (in own juice) Totals 2 9-inch tortillas 2 slices fat-free cheese 6 oz. chicken breast, grilled 2 tsp. mustard 3 Tbsp. fat-free mayonnaise 1 2 banana or 1 kiwi Totals Simmer together: 5 oz. chicken breast, chopped 14 oz. can diced tomatoes flavored with basil and garlic 2 oz. pasta, cooked but firm 4 Tbsp. Parmesan cheese (sprinkle on top) Totals 8 oz. swordfish, grilled 7 oz. baked potato 1 cup okra steamed with 1 2 chopped onion Totals 6 oz. chicken breast, grilled 1 cup cooked rice 1 2 cup garbanzo beans 3 4 cup cauliflower and carrots Totals 31 2 oz. can tuna, water packed 3 Tbsp. lite mayonnaise 1 onion bagel 2 slices fat-free cheese sliced tomato and lettuce carrot sticks (from 1 large carrot) Totals

Cals

Carb (g) Pro (g) Fat (g)

meals
7 oz. turkey breast cutlet, grilled with 2 Tbsp. barbecue sauce 8 oz. baked sweet potato small green salad with 1 Tbsp. low-calorie dressing Totals 6 oz. ground turkey, browned 1 cup cooked rice 1 2 cup kidney beans 11 4 cup zucchini slices Totals

Cals

Carb (g) Pro (g) Fat (g)

98 70 292 56 80 596 540 70 610 233 209 72 56 36 606 262 28 182 16 36 50 574 154 156 220 89 619 258 218 70 30 576 182 209 134 45 570 171 90 230 56 20 48 615

0 0 52 4 18 74 60 14 74 0 44 15 10 9 78 46 2 0 4 12 12 76 0 33 41 1 75 0 50 15 7 72 0 44 22 9 75 0 9 46 4 4 10 73

25 6 12 10 0 53 54 2 56 37 6 3 4 0 50 6 10 38 0 0 0 54 33 6 7 6 52 45 4 3 0 52 38 6 7 2 53 36 0 8 10 1 1 56

0 5 4 0 0 9 10 0 10 10 1 0 0 0 11 6 0 3 0 0 0 9 3 0 1 6 10 9 0 1 0 10 3 1 2 1 7 3 6 1 0 0 1 11

215 50 234 80 579 219 209 121 40 589

Cals

0 10 54 11 75 0 44 21 9 74

47 0 4 3 54 39 6 7 1 53

5 1 1 3 10 7 1 1 0 9

snacks
2 cups low-fat milk 2 Tbsp. whey protein powder 1 2 banana Totals 1 2 cup oats, cooked 5 Tbsp. whey protein powder 1 4 cup strawberries Totals 3 oz. chicken breast, grilled 2 slices whole-wheat bread sliced tomato and lettuce 2 Tbsp. fat-free mayonnaise Totals 3 oz. deli turkey breast 1 pita pocket 1 slice fat-free cheese 1 Tbsp. fat-free mayonnaise Totals 1 cup low-fat milk 1 cup orange juice 4 Tbsp. whey protein powder Totals 11 2 oz. cream of rice cereal 4 Tbsp. whey protein powder 1 tsp. peanut butter Totals

Carb (g) Pro (g) Fat (g)

214 40 50 304 155 100 33 288 87 146 20 24 277 91 153 28 12 284 107 100 80 287 160 80 30 270

24 1 12 37 27 3 8 38 0 26 4 6 36 1 31 2 3 37 12 24 2 38 35 2 1 38

16 8 0 24 5 20 0 25 19 6 1 0 26 15 5 5 0 25 8 0 16 24 4 16 2 22

6 0 0 6 3 2 0 5 2 2 1 0 5 3 1 0 0 4 3 0 1 4 1 1 2 4

meal&snackplanner
Knowing how many calories you need to consume each day to reach a calorically neutral state, you can determine how many of the above meals and snacks you need, as well as the total grams of carbs, protein and fat youll eat with each combination.
Meals Snacks Calories Carbs (g) Pro (g) Fat (g)

3 3 4 5 5 6

2 3 1 0 2 0

2,400 2,700 2,700 3,000 3,600 3,600

300 338 338 375 450 450

210 236 236 262 315 315

40 45 45 50 60 60

April 2000 MUSCLE & FITNESS 193

ULTRA: Made to Order

The training and diet regimens Chris Aceto, Mark Myhal and I have devised for you this month are merely a guide to packing muscle on your frame while starting to reduce your bodyfat. For the remainder of ULTRA, the pendulum will swing toward the latter. So if your particular goals deviate somewhat from ULTRAs, make the following adjustments:

rulesthismonth

Precede the first exercise for a given bodypart with a very light (30% or so 1RM) 810-rep warm-up set. From there, progress toward your working weight with 34 more warmup sets, 13 reps per set. Subsequent exercises for that bodypart need only be preceded by one very light warm-up set (30%40% 1RM) of 68 reps.

1 2 3 4 5 6 7

More Muscle: This month is pretty intense and can definitely put on extra muscle mass. Were beginning to cut calories, though, so if you want even more muscle gains, increase your calories per day to approximately 250500 above your daily expenditure. Also, limit cardio to one 30-minute session per day, five days per week.

More Strength: Traditional strength training bears little resemblance to this months program. So if strength is what youre after, stick with the heavy and light training cycles but drop the drop sets and supersets. Instead, do 24 straight sets of each exercise, keeping your reps in the 38 range and your rest periods 35 minutes long. Again, increase your calories per day to 250500 above your daily expenditure, and limit your cardio to no more than 30 minutes per session, five days per week. Less Bodyfat /Weight Loss: Other than perhaps shaving a few more calories from your daily total, you neednt make any further alterations if this is your primary goal. Better Cardio: We keep your cardio intensity at around 65% MHR so that you dont burn an excessive amount of carbohydrates. But if your goal is to increase the maximal amount of oxygen that your body takes in and utilizes, youll need to increase your cardio intensity progressively so that youre performing more difficult work. Work up from 65% in 21 2%5% increments each cardio session. Greater Flexibility: Stretching before and between sets is good, but more advanced flexibility training, including dynamic-type stretching, can offer even more benefits. Definitely have a qualified strength coach or physical therapist show you proper form and technique for these more advanced flexibility systems. Time and/or Equipment Setbacks: Adjusting this months program according to your own time or equipment constraints may require combining specific training days or choosing alternative exercises that most closely replicate those prescribed. New to ULTRA: Since the relative intensity of this program can be extreme, especially on heavy days, some restraint is in order if youre just starting out.

Stretch lightly after cardio warm-up and before weight training. Do 23 sets of each stretch, holding the stretched position for 1530 seconds. Take advantage of downtime between sets to stretch the muscles youre working, which promotes recovery and flexibility. On heavy training days, keep your 1 rest between straight sets at 1 23 minutes. The exception is when youre doing drop, strip or supersets, in which case youll rest only as long as it takes to strip the weight off the bar or move from one station to the next. On light training days, rest 30 seconds or so between sets. You can also treat your light training days as a circuit, doing one set of each exercise in succession without resting, then repeating the circuit. Also, pay close attention to the footnotes following each training days information for additional instructions on rest periods and intensity.

Seated Row

Rank beginners: Begin by following only those training days designated as light training days, choosing only one exercise per bodypart and progressively increasing the weight from 60% 1RM to 80%. After you can do three maximal sets of 810 reps, begin adding additional exercises as you feel more confident. Only after youre doing all exercises for three sets each should you advance into this months progression. Thatll take some time, but its a much smarter and safer way to approach this program. Intermediate & advanced bodybuilders: Listen to the feedback your body gives you. If this phase exceeds your capabilities, back it down and work your way up to what is prescribed.

Reiff

percentage1RMandreps
Use the following chart to help determine how many reps you should be able to complete at different percentages of your 1RM for various exercises. These numbers apply only to straight sets or the first set of a superset or drop set.
Reps 1 23 4 6 810 1012 % 1RM 100 95 90 85 80 75 Reps 15 2025 25 4050 80100 >100 % 1RM 70 65 60 50 40 30

194 MUSCLE & FITNESS April 2000

Join us next month when renowned protein expert Peter Lemon, PhD, Fitness Olympia champion Mary Yockey and bodybuilding superstar Shawn Ray offer their insights on training and diet as you move even closer to achieving your perfect body.

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH 10

weeklyguidelines
Intensity

week one .
Go heavy on leg and upper-back days and light on other training days. On heavy days, percentage 1RM will vary depending on the prescribed number of reps each weight should cause you to reach failure at the prescribed number of reps. On light days, lift at 60% 1RM and dont exceed the prescribed number of reps.

Rest Between Sets See ULTRA Rule No. 3

Cardio

5 days per week, 3045 minutes per session, 65% MHR. (Dont do a cardio session the morning of, or day before, a heavy leg session.)

week two..
Go light on leg and upper-back days and heavy on other training days. On heavy days, percentage 1RM will vary depending on the prescribed number of reps each weight should cause you to reach failure in the range given. On light days, lift at 60% 1RM and dont exceed the prescribed number of reps. See ULTRA Rule No. 3 5 days per week, twice daily, 2030 minutes per session, 65% MHR.

week three
Go heavy on leg and upper-back days and light on other training days. On heavy days, use a weight 21 2%5% heavier than in Week 1. Each weight should cause you to reach failure at the prescribed number of reps. On light days, lift at 60% 1RM and dont exceed the prescribed number of reps. See ULTRA Rule No. 3 5 days per week, twice daily, 2530 minutes per session, 65% MHR. (Dont do a cardio session the morning of, or day before, a heavy leg session.)

week four..
Go light on leg and upper-back days and heavy on other training days. On heavy days, use a weight 21 2%5% heavier than in Week 2. Each weight should cause you to reach failure at the prescribed number of reps. On light days, lift at 60% 1RM and dont exceed the prescribed number of reps. See ULTRA Rule No. 3 5 days per week, twice daily, 30 minutes per session, 65% MHR.

dayone weekone
Squat /810 Leg Press /50 1 Leg Extension /262 Hack Squat /815 Lying Leg Curl /50 1 Romanian Deadlift /815 Seated Leg Curl /262
1

Warm-Up: 712 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Quads, hamstrings, glutes, hip adductors, abductors and flexors, low back

weektwo
/810 /8 /8 /8 /8 /8 /815 /8 /8 /8 /8 /8 /8 /8 /8 /8

weekthree
/810 /50 1 /262 /815 /50 1 /815 /262 /815 /810

weekfour
/8 /8 /8 /8 /8 /8 /8 /8 /8 /8 /8 /8 /8 /8

Choose a weight equal to 60% 1RM. Complete 25 reps, rest 20 seconds, complete 15 more reps, rest 20 seconds, and complete 10 more reps. The weight should be heavy enough that you reach failure on the last set of 10 reps and approach failure on the two preceding sets. Choose a weight equal to 70% 1RM. Complete 15 reps, remove 20% or so of the weight, complete another eight reps to failure, then go straight into three reps each of strict isometrics and negatives. To perform this, after your partner lifts the weight to the top (fully contracted) position, hold a peak contraction for 10 seconds before slowly controlling the descent. That sequence comprises one isometric rep and one negative rep.
2

April 2000 MUSCLE & FITNESS 195

HOW TO FILL IN: 75/812 is equal to 75 pounds for 8 to 12 repetitions. For example: Seated Barbell Front Press

75/ 812
weekfour

daytwo weekone
/8 Seated Dumbbell Press /8 Dumbbell Lateral Raise /8 Dumbbell Bent-Over Flye /8 Shrug /8 Incline French Press /8 Triceps Pressdown /8 /8 Wrist Curl /8 Wrist Extension /10
1

Warm-Up: 712 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Internal and external shoulder rotators, front and rear delts, triceps, wrist flexors and extensors

weektwo
/8 /8 /8 /8 /8 /8 /8 /8 /10 /10 /3 /20 /20 /20 /20 /812 /2025 1 /810 /810 /15 /810 /810 /20 /812

weekthree
/8 /8 /8 /8 /8 /8 /8 /8 /8 /10 /8 /8 /8 /8 /8 /8 /8 /8 /10 /10

Seated Barbell Front Press /812 /2025 1 /810 /810 /3 /20 /20 /20 /20 /15 /810 /810 /20 /812

One-Arm Reverse-Grip Pressdown

Choose a weight equal to 70%75% 1RM. Complete 1015 reps, which should produce failure; reduce the weight 20%25% and do another 56 reps; lower the weight another 20%25% and go to failure. Do a single drop set: Complete 810 reps using 70%80% 1RM, immediately reduce the weight by about 20%25%, and go to failure.

daythree weekone
Barbell or EZ-Bar Curl /8 Dumbbell Incline Curl /8

Warm-Up: 712 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Biceps, wrist flexors and extensors, calves

weektwo
/8 /8 /8 /8
1

weekthree
/612 /8 /8 /8 /810 /8 /15 /15 /15 /8 /8 /8 /8 /1525 /15 /10

weekfour
/612 /810 /25 /15 /10 /10 /15 /15 /10 /810 /10 /15 /10 /612

/612 /810 /1525 /15 /25 /15 /10 /10 /15 /15 /10

Concentration or Machine Curl /8 Hammer Curl /8 Leg-Press Machine Calf Raise /15 Seated Calf Raise1 /15 Standing or Donkey Calf Raise /15
1

/10 /15 /10

/10

Select a weight that burns out your calves on the first set at the prescribed reps. (For leg-press calf raises, this should be about 60% 1RM; seated calf raises, 70%; standing or donkey raises, 80%.) Rest 1015 seconds, reduce the weight 20% and complete the next set. Continue in this manner until all sets are completed. Do a single drop set: Complete 810 reps using 70%80% 1RM, immediately reduce the weight by about 20%25%, and go to failure.

196 MUSCLE & FITNESS April 2000

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH 10 dayfour dayfive weekone

Assisted Machine Pull-Up /18211 Reverse-Close-Grip Pull-Down /1215 2 T-Bar Row (wide overhand grip) /1418 3 Seated Row /1215 2 Seated Upright Row /810 Machine High Row /1215 2 Stiff-Legged Deadlift /815 Back Extension /10
1 2 3

OFF
Warm-Up: 712 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Upper back, external shoulder rotators, biceps

weektwo
/8 /8 /8 /8 /8 /8 /8 /8 /8 /8 /8 /8

weekthree
/18211 /1215 2 /1418 3 /1215 2 /810 /1215 2 /815

weekfour
/8 /8 /8 /8 /8 /8 /8 /8 /8 /8 /8 /8

/10

/10

/10

Select a weight that causes failure at 810 reps. Without resting, add 2030 pounds and complete another 56 reps. Without resting, add 2030 pounds and go to failure. Complete 810 reps, reduce your weight 20%, and continue to failure. Complete 810 reps, reduce your weight 20%, complete 34 reps, reduce your weight 20% and complete 34 reps. Dont rest in between drops. Take a set of partial reps to failure.

daysix weekone
Flat-Bench Press /8 Dumbbell Flye /8 /8 Dumbbell Pull-Over /8 Cable Crunch /2025 Hanging Leg Raise /2025 Decline Crunch /2025 Oblique Crunch /2025

Warm-Up: 712 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Chest, shoulder rotators, front delts, triceps, hip flexors, low back

weektwo
/8 /8 /8 /8 /2025 /2025 /2025 /2025 /810 /810 /13161 /812 /2025 /2025 /2025 /2025 /812 /2025 /2025 /2025 /2025 /810 /810

weekthree
/8 /8 /8 /8 /2025 /2025 /2025 /2025 /8 /8 /8 /8 /2025 /2025 /2025 /2025

weekfour
/810 /810 /13161 /812 /2025 /2025 /2025 /2025 /812 /2025 /2025 /2025 /2025 /810 /810

Smith-Machine Incline Barbell Press

Perform all ab exercises as giant sets: one set of each performed in succession with no rest in between, followed by brief rest. Repeat. 1 Select a weight equal to 80% 1RM and complete 810 reps. Without resting, reduce weight 20% and complete another 56 reps unless your muscles fail first.

dayseven

OFF

M&F
April 2000 MUSCLE & FITNESS 197