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Notice
The following program requires you to perform supersets. If you are familiar with supersets by all means continue on, but if you have not heard of them or need a refresher please read the next couple of paragraphs so you have a full understanding.
Supersets
Supersets are essentially two exercises performed back to back that commonly target opposing muscle groups, namely one agonist and one antagonist (also known as push and pull) muscle group. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back. They are also different from normal sets as you don't rest between exercises, whereas you would normally take anywhere from 30 seconds to 2 minutes depending on your somatotype. Note on cardio: As you know by now, Meso-Endomorph somatotypes generally carry higher body fat percentages due to a slower metabolism. Although it is a great somatotype for gaining strength, you really have to be cognoscente of the potential to add unwanted weight in unsightly areas such as the lower abdomen, face and neck. Sticking to the Somanabolic Muscle Maximizer will definitely serve as a great benefit but it is HIGHLY recommended that you have a solid cardiovascular plan along with your Weight Training Program. My studies show that Meso-Endomorphs must commit to 3 sessions per week at 25-30 minutes of low intensity cardio to ensure that no unwanted body fat is being added. Low intensity cardio is much more beneficial for fat loss than high intensity
www.themusclemaximizer.com
2010.
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Note on abs/core training: Your core training is important, but the concern of this 9 week program is to packon as much muscle possible without any fat. Because of this, the SWT's focus is on your weight training regimen. There is not a required abdominal/core training component in this particular 9 week program. That being said, it is recommended that you train your core 2-3 times per week for 10-15 minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well as your obliques.
www.themusclemaximizer.com
2010.
All rights reserved.
Week 1-3
Week 1 3 Push Days, 2 Pull Days Week 2 2 Push Days,3 Pull Days Week 3 3 Push Days, 2 Pull Days
(Day 1, 2, 3, 4, 1) (Day 2, 3, 4, 1, 2) (Day 3, 4,1, 2,3)
Day 1 - Push
Rest
Exercise
Superset #1 Barbell Bench Press Tricep pushdown Superset #2 Military Shoulder Press Leg Press Superset #3 Squats Calf Raises
Warm up xreps
Between SuperSets
Failure Sets
Total Sets
1x10-12 1x10-12
4x10-12 4x10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
5 sets 5 sets
1x10-12 1x10-12
4x10-12 4x10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
5 sets 5 sets
1x10-12 1x10-12
4x10-12 4x10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
5 sets 5 sets
Day 2-Pull
Working Setsx Reps Rest Between Sets Beyond Failure (sets)
Exercise
Superset #1 Lat Pulldown Dumbell bicep curl Superset #2 Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbell)
Somanabolic Muscle Maximizer
Warm up xreps
Failure Sets
Total Sets
1x10-12 1x10-12
4x10-12 4x10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
5 sets 5 sets
1x10-12 1x10-12
4x10-12 4x10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
5 sets 5 sets
1x10-12 1x10-12
4x10-12 4x10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
5 sets 5 sets
www.themusclemaximizer.com
2010.
All rights reserved.
Day 3 - Push
Warm up xreps Working Setsx Reps Rest Between Sets Failure Sets Beyond Failure (sets) Total Sets
Exercise
Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Pec Deck Skull Crushers
1x10-12 1x10-12
4x10-12 4x10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
5 sets 5 sets
1x10-12 1x10-12
4x10-12 4x10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
5 sets 5 sets
1x10-12 1x10-12
4x10-12 4x10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
5 sets 5 sets
Day 4- Pull
Warm up xreps Working Setsx Reps Rest Between Sets Failure Sets Beyond Failure (sets) Total Sets
Exercise
Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 One Armed Dumbell Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls
Somanabolic Muscle Maximizer
1x10-12 1x10-12
4x10-12 4x10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
5 sets 5 sets
1x10-12 1x10-12
4x10-12 4x10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
5 sets 5 sets
1x10-12 1x10-12
4x10-12 4x10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
5 sets 5 sets
www.themusclemaximizer.com
2010.
All rights reserved.
Week 4-6
Week 4 2 Push Days, 3 Pull Days Week 5 3 Push Days,2 Pull Days Week 6 2 Push Days, 3 Pull Days (Day 4, 1,2,3,4) (Day 1, 2, 3, 4, 1) (Day 2, 3, 4, 1, 2)
Day 1 - Push
Rest
Exercise
Between SuperSets
45 sec 45 sec
Failure Sets
Total Sets
0sets 0sets
6 sets 6 sets
Superset #2 Lateral Shoulder Raises Leg Press Superset #3 Squats Calf Raises
1x10-12 1x10-12
5 x 10-12 5 x 10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
6 sets 6 sets
1x10-12 1x10-12
5 x 10-12 5 x10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
6 sets 6 sets
Failure Sets
Total Sets
1x10-12 1x10-12
0sets 0sets
6 sets 6 sets
Superset #2 Wide Grip Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (Barbell)
1x10-12 1x10-12
5 x 10-12 5 x 10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
6 sets 6 sets
1x10-12 1x10-12
5 x 10-12 5 x 10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
6 sets 6 sets
www.themusclemaximizer.com
Day 3 - Push
Warm up xreps
Working Setsx Reps Rest Between Sets
Failure Sets
Exercise
Superset #1 Dumbell Incline Bench Press Overhead Rope Extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Cable Crossover Fly Front Delt Raises
Total Sets
1 x1 0 - 1 2 1 x1 0 - 1 2
5 x10-12 5 x10-12
45 sec 45 sec
0sets
0sets 0sets
0sets 0sets
6 sets 6 sets
1 x1 0 - 1 2 1 x1 0 - 1 2
5 x10-12 5 x 10-12
45 sec 45 sec
0sets
0sets
6 sets 6 sets
0sets
0sets
1 x1 0 - 1 2 1 x1 0 - 1 2
5 x 10-12 5 x 10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
6 sets 6 sets
Day 4- Pull
Exercise
Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 Underhand Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls
Somanabolic Muscle Maximizer
Warm up xreps
Failure Sets
Total Sets
1 x1 0 - 1 2 1 x1 0 - 1 2
5 x10-12 5 x 10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
6 sets 6 sets
1 x1 0 - 1 2 1 x1 0 - 1 2
5 x 10-12 5 x 10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
6 sets 6 sets
1 x1 0 - 1 2 1 x1 0 - 1 2
5 x 10-12 5 x10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
6 sets 6 sets
www.themusclemaximizer.com
2010.
All rights reserved.
Week 7-9
Week 7 3 Push Days, 2 Pull Days Week 8 2 Push Days, 3 Pull Days Week 9 3 Push Days, 2 Pull Days (Day 3, 4, 1,2,3) (Day 4, 1,2,3,4) (Day 1, 2, 3, 4, 1)
Day 1 - Push
Working Setsx Reps
Rest Betw een SuperSets Failure Sets
Exercise
Superset #1 Barbell Bench Press Tricep pushdown Superset #2 Military Shoulder Press Leg Press Superset #3 Squats Calf Raises
Warm up xreps
Total Sets
1 x1 0 - 1 2 1 x1 0 - 1 2
4x10-12 4x10-12
45 sec 45 sec
1 x1 0 - 1 2 1 x1 0 - 1 2
0sets 0sets
6 sets 6 sets
1 x1 0 - 1 2 1 x1 0 - 1 2
4x10-12 5 x10-12
45 sec 45 sec
1 x1 0 - 1 2
0sets
6 sets 6 sets
0sets
0sets
1 x1 0 - 1 2 1 x1 0 - 1 2
5 x 10-12 5 x 10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
6 sets 6 sets
Total Sets
1 x1 0 - 1 2 1 x1 0 - 1 2
6 sets 6 sets
Superset #2 Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbell)
1 x1 0 - 1 2 1 x1 0 - 1 2
4x10-12 5 x10-12
45 sec 45 sec
1 x1 0 - 1 2
0sets
6 sets 6 sets
0sets
0sets
1 x1 0 - 1 2 1 x1 0 - 1 2
5 x 10-12 5 x 10-12
45 sec 45 sec
0sets 0sets
0sets 0sets
6 sets 6 sets
www.themusclemaximizer.com
Day 3 - Push
Warm up xreps Working Setsx Reps Rest Between Sets Failure Sets Beyond Failure (sets) Total Sets
Exercise
Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Pec Deck Skull Crushers
1x10-12 1x10-12
4x10-12 4x10-12
45 sec 45 sec
1 x1 0 - 1 2 1 x1 0 - 1 2
0sets 0sets
6 sets 6 sets
1x10-12 1x10-12
4x10-12 5 x10-12
45 sec 45 sec
1 x1 0 - 1 2
0sets
6 sets 6 sets
0sets
0sets
1x10-12 1x10-12
5 x 10-12 5 x 10-12
45 sec 45 sec
0sets
0sets
6 sets 6 sets
0sets
0sets
Day 4- Pull
Warm up xreps Working Setsx Reps Rest Between Sets Failure Sets Beyond Failure (sets) Total Sets
Exercise
Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 One Armed Dumbell Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls
Somanabolic Muscle Maximizer
1x10-12 1x10-12
4x10-12 4x10-12
45 sec 45 sec
1 x1 0 - 1 2 1 x1 0 - 1 2
0sets 0sets
6 sets 6 sets
1x10-12 1x10-12
4x10-12 5 x10-12
45 sec 45 sec
1 x1 0 - 1 2
0sets
6 sets 6 sets
0sets
0sets
1x10-12 1x10-12
5 x 10-12 4x10-12
45 sec 45 sec
0sets 1 x1 0 - 1 2
0sets 0sets
6 sets 6 sets
www.themusclemaximizer.com
2010.
All rights reserved.