THE ULTIMATE 8-WEEK TRANSFORMATION PROGRAMME
WEEK 8 DAY 50 – CHEST
Exercise Sets Reps Tempo Rest Time Set / Weight / Reps
A1) Incline Dumbbell Press( exaggerate squeeze in short position)
4 8,8,6,6( last 2 sets rest pause 10 secs once you hit 6 reps, keep same weight rep to failure with no pause in short position on the rest pause set)
3012 75
B1) Incline Chest Press Machine 4 10,10,10,10 4010 Straight into
B2) Incline Cable Flyes 4 10,10,10,10 3010 Straight into B3) Flat Dumbbell Press 4 10,10,10,10 3010 Straight into
B4) Pec Dec Flyes( with foam roller behind middle of back)
4 10,10,10,10 2010 90
C1) Press Ups Off MP Sliders or Standard Press Ups |
As many as you need to get the maximum reps in 5 mins |
As many reps as possible in 5 mins |
2010 As much or as you little as you need to get the maximum reps in 5 mins |
WEEK 8 DAY 51 – QUAD
Exercise Sets Reps Tempo Rest Time Set / Weight / Reps
A1) Squats 4 8,6,6,6 3010 90
B1) Paramount Squats( feet narrow) 4 10,10,10,10 3010 Straight into
B2) Leg Press( feet wide low level) 4 10,10,10,10 3010 Straight into B3) Sprinters Lunges Alternating e / s 4 10,10,10,10 e / s 2010 Straight into
B4) Single Leg Extensions e / s 4
10,10,10,10 e / s 2010 120
C1) Squats:
Advanced – Body Weight On The bar
Intermediate – 2 / 3rds Body Weight On The Bar
Beginner – Half the Body Weight On The Bar
|
As many as you need to get the maximum reps in 5 mins, plus the extra drop set with half the weight |
As many reps as possible in 5 mins.. THEN once 5 mins completed, half the weight & rep to failure |
2010 As much or as you little as you need to get the maximum reps in 5 mins … then rest only to change the weight for the drop set |
Get ready to work. Get ready to hurt.
Get ready to achieve the best shape of your life.
MARCH 2018 / MUSCLE & FITNESS 43