Chapter 5
Suggested workout schedule
Day 5—Friday, Workout #3
Standing Barbell Curls (Biceps)
3 x 15 / 3-0-2 tempo
Preacher Curls
3-4 x 10-12 / 4-0-3 tempo
Seated Dumbbell Curls
2-3 x 8-12 (each arm) / 2-0-2 tempo
Overhead Triceps Extensions (Triceps)
3 x 15 or to total failure / 4-1-2 tempo
Lying Overhead Triceps Extensions
4-6 x 15 / 4-1-4 tempo
Cable Rope Extensions
3 x 10-15 reps / 3-2-3 tempo
Day 7—Sunday, Workout #4
Free-Weight Squats (Sartorius/Rectus Femoris)
Sometimes, just for the sake of variety, I'll use squats as my only exercise.
6-12 x 4-6 to 12-15 / 3-0-3 tempo
(Take about three minutes to fully recuperate between sets if you're really working out hard.)
Or Leg Presses
(I recommend using this exercise every third workout instead of squatting.)
4-8 x 8-15 / 2-0-2 or 2-0-1 tempo
(Again, take about three minutes to fully recuperate between sets.)
Dumbbell Lunges
3-4 x 10-15 Or 1 to failure for a burnout at the end of the leg workout / 2-0-2 tempo
Stiff-Legged Deadlifts
3-4 x 8-15 / 3-0-3 tempo
Or Lying Leg Curls
3-6 x 8-10 / 2-0-2 to 4-0-4 tempo
Seated Calf Raises (Gastrocnemius)
3-4 x 12 / 3-0-1 tempo
Or Standing Heel Raises
3-4 x 8 / 3-0-1 tempo