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