Muscle Fitness Muscle & Fitness UK - April 2018 | Page 43

THE ULTIMATE 8-WEEK TRANSFORMATION PROGRAMME
WEEK 7 DAY 45 – SHOULDERS
Exercise Reps Sets Tempo Rest Time Set / Weight / Reps
A1) Single Arm Bent Over Laterals Off Cables e / s
15,15,15,15 4 3011 40
B1) Seated Military Press 8,8,8,8 4 3010 80
C1) 45 % Single Arm Dumbbell Side Laterals 12,12,12,12 4 3011 Straight Into
C2) Reverse Pec Dec Flyes 12,12,12,12 4 3011 Straight into
C3) Standing Cable Side Lateral Partials 12,12,12,12 4 2010 Straight into
C4) Weight Plate Front Raises 12,12,12,12 4 2010 60 D1) Round The World Dumbbell Raises
Failure( but pick a weight you hit a minium 8 reps)
3 2010 45
WEEK 8 DAY 52 – SHOULDERS
Exercise Reps Sets Tempo Rest Time Set / Weight / Reps
A1) Single Arm Bent Over Laterals Off Cables e / s
15,15,15,15 4 3011 40
B1) Seated Military Press 8,8,6,6 4 3010 80
C1) 45 % Single Arm Dumbbell Side Laterals 10,10,10,10 4 3011 Straight Into C2) Reverse Pec Dec Flyes 10,10,10,10 4 3011 Straight into
C3) Standing Cable Side Lateral Partials 10,10,10,10 4 2010 Straight into
C4) Weight Plate Front Raises 10,10,10,10,10 4 2010 60 D1) Round The World Dumbbell Raises
Failure( but pick a weight you hit a minium 8 reps)
3 2010 45
HAMSTRINGS Now we come on to hamstrings and glutes!
In all my years of training and coaching, this is probably the most under worked muscle group, especially with men... likely because you cannot see them!
I too was guilty of skipping specific hamstring and glute isolation work in my early years! Or, I’ d tag on a couple of token lying hamstring curls sets at the end of a quad workout. A mixture of laziness and, not knowing truly how to isolate glutes especially, left me with me huge imbalances and a distant lack of proportion with my quads, hamstrings and glutes.
You will NEVER EVER reach your full potential with your strength or muscle development if you do not train your hamstrings / glutes with the same concentration and effort as your quads. I dont mean with just squat strength either.... you will notice a direct correlation with your upper body strength and development as your hamstrings and glutes become stronger. Plus your deadlifts and squats will improve. FACT.
If you get stronger on your compound moves( squats, deadlifts, big presses), you will keep more lean muscle as you diet down. A great yard stick for you in these workouts is to try and get your Romanian Deadlifts and Stiff Deadlifts stronger at the start of the plan. Weeks 1,2,3 and 4 the reps are very low for this reason. Not only do your hamstrings and glutes respond very well to low reps, but if you RDL’ s & SDL’ s are strong, your squats and
APRIL 2018 / MUSCLE & FITNESS 4 1