Muscle & Fitness 2018-03-01 Muscle & Fitness UK.edcoan.ir | Page 45

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