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STEVE'S TITANIC TRICEP BUILDER WORKOUT

Most of us want big arms, but we only focus on bicep size. Triceps are twice as large as your biceps. Get big arms now by carving out titanic triceps! Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Beginner Days Per Week:1 Equipment Required:Barbell, Bodyweight, Dumbbells, EZ Bar Target Gender:Male & Female Author:Steve Shaw Workout Description You want big arms! I don't care who you are, or where you come from. I don't care if you're a natural bodybuilder, beach bum, or basketball star - I know for a fact that you want arms that are eye-popping. My titanic triceps workout will help you carve out big arms as quickly as possible. I want you to understand something first. Most lifters seeking big guns make a serious mistake. They focus on training biceps. They do set after set after set of curls, thinking that this is the true path to massive arms. They are wrong! Here's why...the triceps muscle accounts for 2/3rds of your arm's size. Stated another way, your triceps are TWICE as big as your biceps. If you want big arms, hammer your triceps! My triceps are one of my best body parts. More then that, my arms are one of my best bodyparts. For a natural lifter, I have some of the biggest arms you will see on a small bone structure. My arms are 19+ inches when I'm carrying a little extra fat and training for powerlifting, and around 17.5 inches when I'm much leaner. So here's my point...my arms are huge because my triceps are huge. I have very poor biceps. My biceps have no peak, and are from from massive. But when I walk into the room, my triceps are so large that no one notices my biceps. But enough about me. Let's get on to the basics of this triceps workout. Titanic Triceps - The Basics To build titanic triceps, you must: Press! To build massive triceps, you must be using staple pressing movements on a weekly basis. These movements include the barbell bench press, seated overhead press (or one of many overhead pressing variations), close grip bench press, incline bench press, dumbbell bench press, and more. At minimum you need to be performing the barbell bench press, close grip bench press and some form of overhead press. Progress! To build monster triceps, you must (MUST!) try for more reps on every set. There are never any exceptions to this rule. You are not allowed off days, and you're not allowed to use a half-hearted effort because you're tired, stressed or hungry. More Weight! I will be providing you with rep ranges and rep goals for each exercise. When you hit those goals, add weight to the bar. No exceptions. The fastest way to big triceps is to perform the heaviest possible weight with the most reps. No Wimpy Exercises! Triceps workouts are often abused. So many young trainees fall into the same trap. They read Pro Bodybuilder X's tricep blasting workout in a magazine, and believe that they need to hit their triceps with every fancy and unique exercise under the sun. Wrong! You are not on steroids, and most likely you do not have good genetics. So stop doing wimpy exercises and stick to the basics. What is a wimpy tricep exercise? Anything that requires you to use light weight...dumbbell kickbacks, one arm cable extensions, etc. It's not that these exercises are bad, it's just that there are better growth-inducing exercises to spend your time on. What follows is my titanic tricep builder workout. It is split up into 3 body parts: triceps, chest and shoulders. For each body part, I list "must have" exercises, and good secondary exercises. Which bodybuilding full body or split routine you use is up to you. The important thing is to fit the given exercises into that program.For each exercise, I list sets and reps. After that set and rep total, you will find a number in brackets as such: Close Grip Bench Press - 3 sets x 5-10 reps. (25) The bracketed number is your target. When you hit this target - or can perform a total of 25 reps for all 3 sets - add weight next time you hit the gym. So if your 3 sets of close grip bench presses look like this... Set 1 - 135 pounds x 10 reps Set 2 - 135 pounds x 8 reps Set 3 - 135 pounds x 8 reps ...you have performed 26 total reps. Because you have hit your target of 25 or more reps, add weight to the bar the next time you perform this exercise. If you can do more then 10 reps per set, have at it! If on one set, you do fewer then 5 reps, no big deal! A rep range isn't anything to fret over. A rep range is a guideline. Lastly, there is no need to train to failure. Do as many reps as you can, and stop 1 rep shy of failure when possible. Knowing when you are close to failure is an art form. It may take some time for you to understand when you're close to failure for any given exercise. Titanic Triceps - The Workout Note: Seated barbell press behind the neck can be substituted with another standing/seated barbell pressing movement as the "must have" exercise on shoulder day. Shoulders "Must Have" Shoulders Exercises Seated Barbell Press Behind Neck 3 SETS - 5-10 REPS - TARGET (25) Secondary shoulders Exercises Military Press 3 SETS - 5-10 REPS - TARGET (25) Seated Arnold Press 3 SETS - 5-10 REPS - TARGET (25) Seated Dumbbell Press 3 SETS - 5-10 REPS - TARGET (25) Standing Dumbbell Press 3 SETS - 5-10 REPS - TARGET (25) Chest "Must Have" Chest Exercises Barbell Bench Press 3 SETS - 5-10 REPS - TARGET (25) Secondary Chest Exercises Chest Dip (Weighted, if possible) 3 SETS - 5-10 REPS - TARGET (25) Incline Bench Press 3 SETS - 5-10 REPS - TARGET (25) Floor Bench Press 3 SETS - 5-10REPS - TARGET (25) Dumbbell Bench Press 3 SETS - 5-10 REPS - TARGET (25) Incline Dumbbell Bench Press 3 SETS - 5-10 REPS - TARGET (25) Triceps "Must Have" Triceps Exercises Close Grip Bench Press 3 SETS - 5-10REPS - TARGET (25) Secondary Triceps Exercises Tricep Dips (Weighted, if possible) 3 SETS - 5-10 REPS - TARGET (25) EZ Bar Skullcrusher 3 SETS - 5-10 REPS - TARGET (25) French Press 3 SETS - 5-10 REPS - TARGET (25) Two Arm Seated Dumbbell Extension 3 SETS - 5-10 REPS - TARGET (25)

POWER MUSCLE BURN TRICEPS WORKOUT

POWER MUSCLE BURN TRICEP WORKOUT Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Intermediate Days Per Week:1 Equipment Required:Barbell, Cables, Dumbbells, EZ Bar Target Gender:Male & Female Author:Steve Shaw Workout Description This tricep workout will help you build arm size by focusing on three different training approaches, all used in the same workout. You will be performing this workout only once a week. -Power. You will perform 4 power sets to lead off the workout. Power sets are performed in the 3 to 5 rep range. Use the same weight for each of the 4 sets. When you can perform 5 reps for all 4 sets, move up in weight. -Muscle. Muscle sets for triceps are performed in the 6 to 12 rep range. When you hit the upper rep limit of 12, move up in weight. You will be performing 4 total muscle sets in each workout, using 2 different exercises. -Burn. You will perform 2 burn sets at the end of your workout - generally using isolation movements. Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. How? Do as many reps as possible, then take a slight rest and perform more reps. Rest only long enough to regain the energy and willpower to perform 1 to 3 more reps. Keep pushing yourself through the pain until you hit 40 total reps. When you can hit 25+ reps from the start without stopping, add weight. Tricep Workout Close Grip Bench Press - Power 4 SETS - 3 to 5 REPS EZ Bar Skullcrusher - Muscle 2 SETS - 6 to 12 REPS Seated French Press - Muscle 2 SETS - 6 to 12 REPS Cable Tricep Extension - Burn 1 SETS - 40 REPS Two Arm Seated Dumbbell Extension - Burn 1 SETS - 40 REPS

CABLE ONLY BICEPS AND TRICEPS WORKOUTS

CABLE ONLY BICEPS AND TRICEPS WORKOUTS Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Intermediate Days Per Week:1 Equipment Required:Cables Target Gender:Male & Female Author:M&S Writers Workout Description This is a high volume bicep and tricep workout that should only be performed once per week. It allows you to work your arms without moving from station to station. Try to perform as many reps as possible per set. When you can perform the target rep goal for all sets of a given exercise, increase the resistance. Perform all tricep exercises first before moving on to the bicep exercises. This workout excludes warmup sets. Do not perform these exercises to failure. Stop each set when you believe you might not be able to complete each rep. Cable Only Arm Workout TRICEPS Lying Cable Tricep Extension 3 SETS - 8 REPS Seated Low Pulley Overhead Tricep Extension 3 SETS - 10 REPS Two Arm Cable Tricep Kickback 3 SETS - 10 REPS Reverse Grip Cable Tricep Extension 3 SETS - 12 REPS BICEPS Cable Curl 3 SETS - 8 REPS One Arm Cable Preacher Curl 3 SETS - 10 REPS Standing High Pulley Cable Curl 3 SETS - 10 REPS Rope Hammer Cable Curl 3 SETS - 12 REPS

BLAST AND PUMP ARM WORKOUTS

BLAST AND PUMP ARM WORKOUTS Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Intermediate Days Per Week:1 Equipment Required:Barbell, Cables, Dumbbells, EZ Bar Target Gender:Male & Female Author:M&S Writers Workout Description The blast and pump arm building approach cycles between two different workouts. During the first week you will focus on volume training. During the second week you will focus on training intensity. You can continue to cycle back and forth between these two workouts for as long as you continue to see good results. Do not train to failure. Perform as many reps as possible for each set, stopping a set when you feel like you might not be able to complete another rep. On blast days, when you can perform 10 reps for 6 sets on a given exercise (a total of 60 reps), add weight the next time you perform this workout. On pump days, when you can reach the top end of the "rep range" for a given set, add weight. For example, on pump days some rep ranges are listed as 6 to 10 reps. Continue to push yourself each workout until you reach 10 reps. When you are able to do so, add more weight then next time you perform this workout. Week 1 - Blast Workout You will be performing 2 exercises each for biceps and triceps, for a total of 24 sets. Rest no longer than 90 to 120 seconds between sets. Do NOT shorten rest periods lower than 90 seconds. You want to allow for some muscle recovery. The blast workout is all about training volume, not training intensity. This workout should take about one hour. Week 2 - Pump Workout You will be performing only 2 sets per exercise during this week, but they will be brutally tough. Limit rest between sets to 60 seconds, and a maximum of 2 minutes between each exercise. The first set for each exercise will involve slow negatives. For the second set, you will drop to a much lighter weight and perform a pump set of 20-25 reps. For the first set, perform each rep with a normal, natural cadence, focusing on a tight squeeze and contraction. Lower each rep back to the starting position over a 5 second period. During the pump set, use a natural rep speed cadence when both lifting and lowering the weight. Do NOT lower the weight over a 5 second period for the pump sets. The pump workout should take you 35 to 45 minutes max. Resist the urge to add in more sets. You may require a spotter when jumping to the lighter weight pump sets. Workout Notes Do not perform this arm day workout more than once per week. You may split biceps and triceps up if need be, to fit them in with your current training split. This approach is not recommend for beginning trainees. Week 1 - Blast Workout TRICEPS EZ Bar Skullcrusher 6 SETS - 10 REPS Two Arm Seated Dumbbell Extension 6 SETS - 10 REPS BICEPS Standing Barbell Curl 6 SETS - 10 REPS Alternate Seated Dumbbell Curl 6 SETS - 10 REPS Week 2 - Pump Workout TRICEPS Close Grip Bench Press 1 SET - 6-10 REPS Close Grip Bench Press (Pump) 1 SET - 20-25 REPS Cable Tricep Extension 1 SET - 6-10 REPS Cable Tricep Extension (Pump) 1 SET - 20-25 REPS One Arm Seated Dumbbell Extension 1 SET - 6-10 REPS One Arm Seated Dumbbell Extension (Pump) 1 SET - 20-25 REPS BICEPS EZ Bar Preacher Curl 1 SET - 6-10 REPS EZ Bar Preacher Curl (Pump) 1 SET - 20-25 REPS One Arm Cable Curl 1 SET - 6-10 REPS One Arm Cable Curl (Pump) 1 SET - 20-25 REPS Zottman Curl 1 SET - 6-10 REPS Zottman Curl (Pump) 1 SET - 20-25 REPS

6 WEEK ARM BUILDER WORKOUT PLAN

The workout plan helps you build bigger biceps and triceps by increasing exercise effectiveness, volume and intensity over a 6 week period. Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Beginner Days Per Week:2 Equipment Required:Barbell, Cables, Dumbbells, Machines Target Gender:Male & Female Author:M&S Writers Workout Description This arm building approach is broken up into three 2-week segments. The focus of each segment is as follows: Weeks 1-2 - Lower volume, low to moderate weight. You will be "easing" into training your arms twice a week. Weeks 2-4 - Moderate volume, moderate weight. The intensity and number of sets picks up during this middle segment. Weeks 5-6 - You will be training with higher volume and moderate weight. These 2 weeks will be very challenging. Use as much weight as you can for each set. If you are able to hit the stated rep ranges, add weight the next time you perform the same exercise. After week 6 you may take a week off from training arms, or start the cycle over with week one. Play this by ear. If your arms feel too beat up, a week of rest will do you good. Workout Schedule Workout A - Monday Workout B - Thursday You may adjust this schedule as needed, but always keep as least 2 days off in between each training day. Weeks 1-2 Workout A - Monday Cable Curl 2 SETS - 12-15 REPS Dumbbell Tricep Kickback 2 SETS - 12-15 REPS Workout B - Thursday GoalConcentration Curl 2 SETS - 12-15 REPS Cable Tricep Extension 2 SETS - 12-15 REPS Weeks 3-4 Workout A - Monday Seated Dumbbell Curl 3-4 SETS - 10-12 REPS Skullcrusher 3-4 SETS - 10-12 REPS Workout B - Thursday EZ Bar Preacher Curl 3-4 SETS - 10-12 REPS Seated French Press 3-4 SETS - 10-12 REPS Weeks 5-6 Workout A - Monday GoalBarbell Curl 5 SETS - 8-10 REPS Tricep Dips 5 SETS - 8-10 REPS Workout B - Thursday Chin Ups 5 SETS - 8-10 REPS Close Grip Bench Press 5 SETS - 8-10 REPS

BALLOON ARMS WORKOUT

This arm pumping workout from MusclePharm uses a combination of trisets and unique exercise variations to target both biceps and triceps in a single session. Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Beginner Days Per Week:1 Equipment Required:Barbell, Dumbbells, EZ Bar, Other Target Gender:Male & Female Author:Cory Gregory Workout Description Balloon Arm Workout Biceps and Triceps Triset:4-5 SETS Dave Draper Forehead Curls 8 REPS Barbell Curl 28 REPS method Bench Dip 20-30 REPS Triset:1 SET Skullcrusher to Nose 15 REPS Skullcrusher to Forehead 15 REPS Skullcrusher to Behind the Head 15 REPS Alternating Incline Curls w/5 Second Twist*4-5 SETS - 10 REPS Triset:4-5 SETS Rope Tricep Extensions w/4 Second Hold at the Bottom 10 REPS Wrist Curls 20 REPS Standing Alternating Dumbbell Curls 12 REPS

BIG ARMS FAST - 4 WEEK SPECIALIZATION WORKOUT

Workout Description Looking for a routine to blow those guns up in a hurry? Look no further! We all know how important it is to train legs, chest, shoulders, and back with reckless intensity, but every guy wants to improve the most visible mirror muscles – his arms! These workouts will have you filling out your shirts in 4 weeks flat; no more baggy sleeves! The Split Frequency is the name of the game when you're trying to improve a week body part, and you need to organize your entire split accordingly. Your arms can really take a beating and be ready for more in days, so we're going to schedule two arm-focused workouts per week. To allow for adequate rest, you'll need to consolidate the rest of your week as follows: Day 1: Arm Workout 1 Day 2: Legs Day 3: OFF Day 4: Chest and Shoulders Day 5: Arm Workout 2 Day 6: OFF Day 7: Back Don't worry, your chest and shoulders won't shrink without entire days of their own! One workout still leaves plenty of time and energy for one or two bench press variations, an overhead press, and a few different flyes and side raises. By consolidating these parts into one day, you also leave more time for extra arm workouts and adequate rest – the two things you'll need most to grow those guns! On the legs and back days, train as you normally would. Squats, deadlifts, leg presses, rows, and pull-ups – the stuff you should be doing year-round. Make sure you keep up the intensity on these days, especially when you train back. Your arms won't grow if you're not gaining overall strength and body weight, so don't think you can afford to dedicate your whole damn week to curls and extensions! Without further ado, here are your twice-weekly arm workouts for this four-week routine. Always warm up with 50 – 100 easy reps of very light curls and extensions before you get started. You don't want to fatigue your arms before the real work gets under way, but you do need to get plenty of blood into the muscles before you handle heavy weights. Week 1 Arm Workouts Workout # - 1Week 1 Cable Push-Downs 3SETS - 20 REPS Cable Curls 3 SETS - 20 REPS Dips (As many sets as it takes to get 50 total reps with your body weight.) 50 Total EZ Bar Cheat Curls (Make sure your biceps do most of the work!) 3 SETS -10 REPS Workout #2 - Week 1 Incline Dumbbell Curls (1 rest-pause set for 20 – 30 total reps. Use strict form!) 20-30 Total Rope Push-Downs (1 rest-pause set for 30 – 40 total rep.s) 30-40 Total Super-Set (Use the same weight for each exercise, and aim to hit failure between 10 and 20 reps.) EZ Bar Skull Crushers 3 SETS - 10-20 REPS EZ Bar Close-Grip Curls 3 SETS - 10-20 REPS Reverse Barbell Curls (Cock your wrists back at the top of each rep to make your forearms do the work.) 3 SETS - 12 REPS Diamond Push-Ups 3 SETS - REPS to Failure Week 2 Arm Workouts Workout #1 - Week 2 Dips (Add extra weight if necessary.) 3 SETS - 8 REPS Alternating Dumbbell Curls 3 SETS - 10 REPS Super-Set Machine Preacher Curls 4 SETS - 20 REPS V-bar Push-Downs 4 SETS - 20 REPS Super-Set Hammer Curls 3 SETS - 12 REPS Overhead Dumbbell Extensions 3 SETS - 12 REPS Workout #2 - Week 2 Incline Skull Crushers (Aim for 12-15 reps for the first set, as many as you can get for the second set.) 2 SETS - REPS to Failure Preacher EZ Bar Curls (Same protocol as the incline skull crushers.) 2 SETS - REPS to Failure Super-Set Rope Push-Downs 3 SETS - 20 REPS Rope Hammer Curls 3 SETS - 20 REPS Super-Set Close-Grip Machine Presses 4 SETS - 10 REPS Machine Curls 4 SETS - 10 REPS Week 3 Arm Workouts Workout #1 - Week 3 Close-Grip Bench Press (try to use the same weight for all sets.) 5 SETS - 5 REPS Close-Grip Chin-Ups (with your body weight, stopping a rep before failure on each set.) 5 SETS - 1 Rep Shy of Failure Super-Set V-bar Push-Downs 5 SETS - 15 REPS Dumbbell Curls 5 SETS - 15 REPS Workout #2 - Week 3 Pin-Press (In the power rack: set up so you have about a 12” range of motion, use a close grip, and come to dead stop between reps. try to use the same weight for all sets.) 5 SETS - 5 REPS Incline Curls (With the same weight; try to hit 15 – 20 reps on the first set.) 3 SETS - REPS to Failure Super-Set Rope Push-Downs 5 SETS - 20 REPS Rope Hammer Curls 5 SETS - 20 REPS Week 4 Arm Workouts Workout #1 - Week 4 Close-Grip Bench Press (Try to use the same weight for all sets.) 5 SETS - 10 REPS Close-Grip Chin-Ups (Try to use the same added weight for all sets.) 5 SETS - 5 REPS Super-Set Rope Push-Downs 3 SETS - 20 REPS V-bar Cable Curls 3 SETS - 20 REPS Super-Set Skull Crushers 4 SETS - 20 REPS Incline Dumbbell Curls 4 SETS - 20 REPS Workout #2 - Week 4 Dips (Work up to a top set of 5 reps. Rest, reduce the weight by 50%, and do as many reps as you can. Rest, and do a third set with just body weight for as many reps as you can.) EZ Bar Curl (1 rest-pause set for 20-30 total reps.) 20-30 Super-Set Straight Bar Push-Downs 3 SETS - 15 REPS Reverse EZ Bar Curls 3 SETS - 15 REPS Super-Set Incline Skull Crushers 3 SETS - 15 REPS Dumbbell Curls 3 SETS - 15 REPS Eat to Grow! No matter how pumped your arms feel while you're training, they're never going to really grow until you eat and rest. Like every other body part, your arms will only grow if you're gaining strength and muscular body weight, so get plenty of clean food and sleep. With enough dedication, you'll be amazed at how fast you can progress in just 4 weeks!

ARM BUILDING CIRCUITS: BUST THROUGH BICEP & TRICEP PLATEAUS

If your arms aren't responding to conventional training, it's time for some bicep and tricep blasting circuits. Prepare to pack on arm size and get rid of your old t-shirts. Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Beginner Days Per Week:1 Equipment Required:Bands, Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Other Target Gender:Male & Female Author:Mike Samuels Workout Description Big arms are considered by many to be the holy grail of a stellar physique. Even if you’re not one of those guys who prioritizes his arms above all other body parts (except perhaps his abs, which he feels the need to check in the mirror between every set of preacher curls), truth be told – you want big guns. It doesn’t matter how much of a strength enthusiast you are at heart, the lure of tree trunk-like triceps and biceps so peaked that your friends refer to you as “Everest” is too much to resist. The trouble is, for far too many guys, arm training is either seen as the be all and end all, or little more than a token gesture. The first type of lifter mentioned above (often called “stick-legs” or “Jonny Bravo”) is a proud member of the bench and biceps crew, training little more than his bench press and arms. Back and shoulder training rarely gets a look in, and as for leg workouts – you can forget those. Our strength guys are equally as bad. While squats, deadlifts and bench presses may be the cornerstone of any muscle and strength building routine, there’s more to life than the three powerlifts. For these folks, arm training is something they briefly consider, then laugh off, while waiting for the squat rack. Either that, or they do it only once in a blue moon, and even then it consists of little else but a couple of sets of straight bar curls, and perhaps some pushdowns. Arm Training Revised How about if you could get an arm workout that not only took very little time but also seriously ramped up your gains? A routine so effective it could bust through any arm-building plateau? Not only that, but this arm training is also seriously metabolic, burning a high number of calories, and creating a greater excessive post-exercise oxygen consumption effect through a longer time under tension and reduced rest times.All of that would be pretty sweet, wouldn’t it? I give to you, arm circuits... Arm Circuits An arm circuits is quite simply what it says on the tin – multiple arm exercises grouped together with minimal breaks in between. This does several things – Firstly, it cuts down the time you spend in the gym, yet increases your total workload. Each circuit contains six exercises, yet the whole routine can be completed in around 20 minutes (or 10 minutes if you decide to split the workout in two and hit your arms twice a week.) As the arms are a small muscle group in comparison with your quads, glutes, or back, they can handle a relatively high volume, and recover quickly, so aren’t negatively effected by being blitzed for a short period of time with little to no rest. You also get an element of cardiovascular training with arm circuits. If you’re not sweating like a P-I-G at the end of this, either you’re supremely fit, or, more likely, you didn’t go hard enough. Due to this increased volume and workout density, combined with shortened rest, it means arm circuits are suitable for muscle gain or fat loss. Hitting a few arm isolation exercises is hardly the gold standard in fat loss training, but it’s all change here once you incorporate circuits. As a side note, I recently had a client add these into his routine, after he complained he felt his arms weren’t responding to more traditional straight sets arm training. Five weeks later, he contacted me, annoyed, but equally delighted, to tell me he’d just had to throw out half a dozen of his designer tee shirts as they were now so tight around his sleeve cannons (his words, not mine) that they looked ridiculous. Oh, and the even better news – he’d also dropped 3 pounds and taken his belt down a notch. As much as I don’t believe simultaneous fat loss and muscle gain in anyone but newbie trainers and those returning from a long lay-off happens to any serious degree, you certainly can’t complain at these type of results. The Arm Building Program Perform the following circuits as written, with no rest between exercises. Bicep & Tricep Circuit #1 Standing EZ Bar Curls 1 SET - 6-8 REPS Close Grip Bench Presses 1 SET - 6-8 REPS Isometric Cable Curl Hold *1 SET - 30-40 seconds Cable Curls ^1 SET - Max Reps 30 seconds Overhead Cable Extensions 1 SET - 10-12 REPS Bench Dips 1 SET - REPS Bodyweight to failure Rest 90-120 seconds, then repeat circuit twice more Arm Building Workout Bicep & Tricep Circuit #2 Seated Dumbbell Curls 1 SET - 6-8 REPS Weighted Dips 1 SET - 6-8 REPS Reverse Cable Curls 1 SET - 10-12 REPS Band Curls 1 SET - REPS Max Reps 30 seconds Isometric Cable Pushdowns *1 SET - 30-40 seconds Overhead Plate Extensions ^1 SET - Max reps 30 seconds Rest 90-120 seconds, then repeat circuit twice more Workout Notes * For the isometrics, pick a weight that allows you to hold the mid-point of the exercise for 30 to 40 seconds. Squeeze the target muscles hard while doing this. ^ The maximum reps for 30 seconds should be performed as consistently as possible. If you find you need to take more than a couple of 2 to 3 second breaks during the time, you’re going too heavy. You can substitute exercises if you wish, though I’ve found the above to be the most effective and easiest to switch between. If you do feel the need for alterations, make sure you still include one heavy exercise each for biceps and triceps, along with at least one isometric hold and one maximum reps in 30 seconds exercise. If you’re training arms just once a week, run both circuits through three times. If you’re on an upper-lower or full-body split, then perform the first circuit three times in your first session of the week, then the second circuit in a later session. All Power to the Pump Give this a whirl for six weeks, and watch your gun gains skyrocket. The standard rules for progression apply here as they would with any workout. Over time, you want to aim to increase your reps, while staying in the desired rep and time ranges, or use heavier weights. Just because this is a circuit doesn’t mean you can rest on your laurels. Circuit training may conjure up images of middle-aged, lycra-clad women prancing round a gym studio in an attempt to burn off their morning latte and muffin, but this ain’t that type of circuit. This is circuit training, muscle and strength style.

18 WEEK CHIN UP AND DIP PROGRAM FOR AN IMPRESSIVE UPPER BODY

Chin ups and dips are 2 overlooked but important bodyweight exercises. This 18 week workout protocol features a single training day dedicated to these movements. Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Beginner Days Per Week:4 Equipment Required:Bodyweight, Other Target Gender:Male & Female Author:Eric Brown Workout Description What would you say if I told you that two moves could drastically change the way your upper body looks and feels? What if I told you that those two moves have been around since the dawn of training and offer excellent results? You would probably think it sounds like the standard fitness sales pitch. But, what I am about to tell you is definitely 100% true. Chin ups and dips are the keys to building a complete upper body. Prioritizing Chins and Dips In today’s get fit quick society, no one wants to put in the hard effort to become what they desire to become. Many males desire to have a full and ripped upper body. The problem is that many males want to take shortcuts to try to achieve that goal. Lame workout design, too much volume, and avoiding progressive overload are the three biggest causes for concern. The typical meathead routine of flat bench, incline bench, decline bench, horizontal machine press, dumbbell fly, and cable crossover all in the same day with a ridiculous amount of volume is not the answer for the complete upper body. When you add in way too many drop sets and forced reps into oblivion, you have the recipe for total disaster. I know many folks who perform this routine weekly and have nothing but a wide, unsculpted chest to show for it. It is absolutely appalling. I love to study other disciplines in the world of athletics. Every sport has a bodypart that stands out due to the training used in that field. Sprinters have the greatest hamstrings and glutes on the planet. Speed skaters and sprint cyclists have quads that put some bodybuilders to shame. And male gymnasts have supreme, superhero like upper bodies! And from what I know these guys are doing a lot of upper body pushing and pulling namely a great, great amount of chinning and dipping variations. In my opinion chins and dips are the ultimate moves for the upper body. Chins and dips have always been a staple of my training but normally as part of a training session. The new thought in my brain early last year was what if I dedicated a separate day to only chins and dips? The mere thought of this had me fired up like Ray Lewis during the pre game. The results were astounding. I programmed the chins and dips into my training as a separate day and before I knew it, I had developed a thicker and fuller upper body. Hitting chins and dips with heavy weight offset with high volume forced me to grow. A thicker chest, a much wider back, and larger arms were all a result to this programming change. The frequency of doing them as a separate day combined with my training protocols plus the progressive overload had my upper body growing like Rocky’s beard in Russia. I also noticed that as my chins and dips became stronger, my other pressing and pulling moves were getting stronger too. But enough about me because now it is time for you to grow. Below I will outline a basic 18 week chin and dip protocol to get you going in the right direction. And please remember this very important fact. A lot of phony fads in the game today promise you some unbelievable results in a very limited block of time. 4 week abs, 60 days to a massive chest or similar gimmicks. I am not about that and I do not stand for it. Real results take time and effort. What I will promise you is this though. If you follow this chins and dips and protocol, you will be stronger and more muscular in your upper body at the end of 18 weeks. I do not know how dramatic the results will be because everyone responds differently and everyone’s nutrition will be different. But you will be better, believe that. Overview You will perform your chins and dips as a separate day each week for 18 weeks. On that day you will only perform chins and dips. The scheme will be a basic Legs-Push-Pull split. Your training week will look like this: -Monday - Chins and Dips -Tuesday - Legs -Wednesday - Off -Thursday - Push -Friday - Pull -Saturday - Sprints or Off -Sunday - Off The Training Scheme You will need to purchase a dip belt so make that a priority and get one. Remember, progressive overload is a very important key to making great gains. We are not doing all the difficult movements that gymnasts perform daily so our challenge has to be adding more weight or working faster. Once you can complete the whole day without a missed rep, it is time to move up in weight. Doing bodyweight dips for 5×10 for three weeks makes you Anderson Average. You do not want to be the run of the mill stagnant lifter. For the first three weeks you will use a basic 5×5 training scheme for your chins and dips. Remember with 5×5 you have two options. You can increase the weight slightly each set, or use the same weight for each round even if it starts off as bodyweight. For the second three weeks you will use more volume and use a basic 5×10 scheme. Again you can increase the weight slightly each set, or use the same weight for each round even if it is bodyweight. You will also be performing the moves as a superset but with a slightly longer rest than a typical superset. For the 5×5, after you start with your chins, you will rest 1 minute before performing the dips and then rest 2 minutes before starting the rounds over again. For the 5×10 you will rest 45 seconds before performing the dips and then rest 90 seconds before starting the rounds over again. The third scheme of the phase will be performing the chins and dips RP-21 style with the 7×3 and 6×5 schemes. Please refer to my article on RP-21 for a detailed explanation of RP-21. -Week 1-3 - 5×5 Chins and Dips, rest 1 minute between moves and 2 minutes between sets -Week 4-6 - 5×10 Chins and Dips, rest 30-45 seconds between moves and 60-90 seconds between sets -Week 7-9 - RP-21 Chins and Dips, use the 7×3 and the 6×5 scheme on the same day. Perform the Chins 7×3, rest 2-3 minutes and then perform the Dips 7×3. After the dips rest 2-3 more minutes before performing the 6×5 chins. Rest 2-3 minutes and then perform the 6×5 dips. Please refer to my RP-21 training scheme for the details of the 7×3 and 6×5 sets. -Week 10-12 - Repeat week 1-3, but with heavier loads -Week 13-15 - Repeat week 4-6, but with heavier loads -Week 16-18 - Repeat week 7-9, but with heavier loads Conclusion Simplicity is the key to life. When things are made supremely complex, the natural human nature is to lose focus and eventually quit. With this simple scheme here you can begin to improve your upper body. Chins and dips are basic movements that are thee go-to movements for the upper body. All you need to do is simply record your weights/reps and move forward. Eat accordingly to your goal whether it is to lose fat or gain muscle mass. And if you train hard enough, you too may develop that superhero upper body. But also make sure you definitely have the solid wheels to match the upper body. People fear and respect a character like Batman. He has a balanced and imposing superhero physique. People laugh at a character like Johnny Bravo. His legs were used as pipe cleaners for my kitchen pipes last week. Keep it simple and make progress!

LOW REP ARM & SHOULDER WORKOUT

This workout by Cory Gregory and MusclePharm helps you to pack on shoulder, bicep and tricep muscle mass by focusing on high volume, low rep tri-sets. Workout Summary Main Goal:Build Muscle Workout Type:Split Training Level:Beginner Days Per Week:1 Equipment Required:Barbell, Bodyweight, Dumbbells, EZ Bar Target Gender:Male & Female Author:Cory Gregory Workout Description Low-Rep Workout Arms & Shoulders Triset: Dumbbell Military Press 5 SET - 8 REPS Straight Bar Curls 5 SETS - 5 REPS Bodyweight Skulls 5 SETS - 8 REPS Triset: Arnold Press 5 SETS - 8 REPS Dave Draper Forehead Curl 5 SETS - 8 REPS Straight Bar Push-Downs 5 SETS - 8 REPS Triset: Lateral Raise 5 SETS - 6 REPS Incline Dumbbell Curl (5 count twist, then 2 more reps) 5 SETS - 6 REPS Skull Crushers 5 SETS - 8 REPS Triset: Lying Side Laterals 5 SETS - 8 REPS Preacher Curls 5 SETS - 6 REPS Rope Push-Downs (4 count at the bottom of each rep) 5 SETS - 8 REPS

COMMAND YOUR ARMS TO GROW! - 2 DAY ARM BUILDING WORKOUT

This is an aggressive 2 day per week specialization program for those of you who are tired of having puny guns, and are willing to eat as hard and precise as you train. Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Beginner Days Per Week:2 Equipment Required:Barbell, Bodyweight, Cables, Dumbbells, EZ Bar, Machines Target Gender:Male & Female Author:L.J. Walker Workout Description This is an arm specialization workout for those of you who are tired of having puny guns, and want to try a more aggressive plan of attack. I suggest a training schedule something like this: -Day 1 - Back, Traps and Forearms -Day 2 - Chest and Arm Workout A -Day 3 - Off -Day 4 - Legs -Day 5 - Shoulders and Arm Workout B -Day 6 - Off -Day 7 - Off Arm Workout A Arm workout A will target both the biceps and triceps with 3 different exercises as follows: -Rep Work - 3 sets x 10 reps using a potent arm builder. 2 minutes of rest between sets. -Pump Sets - 4 sets x 8 reps. 30 seconds of rest between sets. -Machine Drop Set - 3 sets x 10 reps. On the third set perform a drop set. After you hit 10 reps, drop to the next lowest weight on the stack and knock out as many reps as possible. Continue dropping the weight by a small amount and knocking out reps until you can no longer continue. Arm Workout B Arm workout B will target both the biceps and triceps with 3 different exercises as follows: -Cable Slow Negative Work - 3 sets x 10 reps using a cable set up. Take 3-4 seconds to return the weight to its starting point after each rep. This is called a slow negative. 2 minutes of rest between sets. -Giant Sets - 4 different exercises, 8 reps per exercise. -50 Rep Death Set - Using a weight you can perform about 12-15 reps per set with, perform a total of 50 reps using as many sets as needed. Once you can no longer perform reps on a set, rest very briefly, and then try to knock out more reps. Make sure to eat plenty of food when using this specialization workout, and add weight when you can. Workout A Biceps & Triceps Close Grip Bench Press 3 SETS - 10 REPS Chin Ups (Palms towards face) 3 SETS - 10 REPS Skullcrushers - Pump sets 4 SETS - 8 REPS EZ Bar Curls - Pump sets 4 SETS - 8 REPS Machine Dip or Extension - Last set, drop set 3 SETS - 10 REPS Machine Bicep Curl - Last set, drop set 3 SETS - 10 REPS Workout B Biceps & Triceps Cable Tricep Extension 3 SETS - 10 REPS Cable Curls 3 SETS - 10 REPS Tricep Giant Set: Tricep Dips 1 SET - 8 REPS Two Arm Seated Dumbbell Extension 1 SET - 8 REPS Cable Extensions with Rope 1 SET - 8 REPS Narrow Grip Push Ups 1 SET - 8 REPS Bicep Giant Set: Under Grip Lat Pull Down 1 SET - 8 REPS Dumbbell Curls 1 SET - 8 REPS Barbell 21s 1 SET - 8 REPS Cable Hammer Curls with Rope 1 SET - 8 REPS Machine Tricep Extension - 50 rep death set 1 SET - 50 REPS Machine Curl - 50 rep death set 1 SET - 50 REPS

COMMAND YOUR ARMS TO GROW! - 2 DAY ARM BUILDING WORKOUT

Destroy your leg muscles with this 3 week cycle leg growth workout! This workout is not for the faint hearted, Be prepared to train your legs hard! Workout includes squats. Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Advanced Days Per Week:1 Equipment Required:Barbell, Machines Target Gender:Male & Female Author:M&S Writers Workout Description If you are serious about putting size on your legs, this 3 week cycling leg workout is for you. This leg workout combines heavy and controlled lifting with shocking techniques like drop sets and supersets to stimulate muscle growth.We're going to be moving serious weights with this workout, so minimum of 10 mins warmup is required. Power walking or light jogging is fine. Plus about 50 bodyweight squats and stretching of quads, glutes and hamstrings. Weekly workout schedule: Week 1 - Heavy Week Squat (heavy pyramid set) 6 SETS - 15, 12, 10, 8, 10, 15 REPS Increase the weight on each set until you peak at 8 reps, 4th set. If you want to go heaver you could do 6 reps for that set. You do not need to squat down too low, just above horizontal is fine. We don't want to hit the glutes to much. Stiff Leg Deadlift 4 SETS - 12 REPS Really want to focus on stretch and contraction with these, not weight. If you're not feeling the stretch on the hamstrings on the way down and at the bottom you're not doing them right. Keep rep timing slow, 3-1-2 should be about right. Leg press/leg extension superset 4 SETS - 8 press / 12 extension Again, we're going heavy on the leg press here, maximum 8 reps. Straight on to the leg extension after the set for 12 reps. Weight is not as important here. Make sure you squeeze at the top for a count of 3 seconds. Leg curl 4 SETS - 8 REPS Heavy again with leg curls. Heavy, but controlled. You should still be able to manage the weight. Use 2-1-2 rep timing. Week 2 - Quad Week Squat / Lunges / Leg Extension Tri-Set 5 SETS - 10 sq, 6 lun, 15 ext We're working with less weight on squats this week, but killing the quads with this tri-set! 10 reps squatting, slow and controlled. Followed by 6 reps on each leg dumbbell lunges. Followed by 15 reps on the leg extension with very light weight and 4-2-4 rep timing. Sound hard, it is. Stiff Leg Deadlift 4 SETS - 12, 10, 8, 6 REPS Time to put some more weight on your deadlift. Last week we stayed at 12 reps, now we're going to increase the weight and lower the reps with every set. Start at the weight you used last week, and increase! Leg curl 4 SETS - 12-15 REPS We just went heavy on deadlifts, so curls we're going to a bit lighter and slow down rep timing. Use 3-1-3 for these 4 sets to finish off the workout. Week 3 - Hamstring Week Stiff Leg Dead/Leg curl superset + dropset 5 SETS - 8 REPS / max, max, max Today we're really going to attack the hamstrings. We're doing heavy deadlifts for about 8 reps (if your technique is not so good, or you have a weak lower back, stick with 12). Then straight onto the leg curl machine for a drop set. Don't worry about going heavy at all on the leg curl, we just did heavy deads so just focus on getting a nice long stretch and solid contraction. By the third set fo the drop set, you should be in serious pain. If you're not, you're not trying hard enough! Leg Press 5 SETS - 12 REPS We're having a week off from squats this week to prepare for the heavy week next week (starting the cycle again at week 1). Keep to a weight that you max out at around 12 reps. Leg extension 4 SETS - 12, 10, 8, 6 REPS Going a bit heavier with extensions this week. Increase the weight on each set.

BEGINNER LEG WORKOUT

This basic beginner leg workout hits the quads, hamstrings, glutes & calf muscles. It is designed for beginners to weight training who want to build and strengthen their legs. Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Beginner Days Per Week:1 Equipment Required:Machines Target Gender:Male & Female Author:Doug Lawrenson Workout Description Welcome to the beginners leg workout! This leg workout comprises of a total of 9 sets and 4 exercises. The workout hits the hamstrings, glutes (butt muscle), quads and calves. You should do this workout once per week only to allow time for adequate recovery. Workout Notes: Perform a 2 set warm-up before this workout on the leg press machine. First set with a very light weight, and the second set with half the weight used on the first exercise. Strict technique on all exercises. (see quads, hamstrings, glutes and calf exercises)Aim to improve at least one aspect of your workout each week. Weekly Workout Routine:Beginner Leg Leg press 3 SETS - 15-12-10 REPS Leg extension 2 SETS - 10 REPS Leg curl 2 SETS - 10 REPS Seated calf raise 2 SETS - 12-10 REPS

POWER MUSCLE BURN LEG WORKOUT

Build big wheels by blasting your quads in different rep ranges, including the use of power, muscle building and burn sets. Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Intermediate Days Per Week:2 Equipment Required:Barbell, Bodyweight, Machines Target Gender:Male & Female Author:Steve Shaw Workout Description This leg workout will help you build quad and hamstring muscle by focusing on three different training approaches, all used in the same workout. Please note that you will be splitting up your quad and hamstring work into 2 training days. Perform your quad workout, and then 3 days later hammer your hamstrings. You will be working each muscle group only once a week. -Power. You will perform 4 power sets to lead off the workout. Power sets are performed in the 3 to 5 rep range. Use the same weight for each of the 4 sets. When you can perform 5 reps for all 4 sets, move up in weight. -Muscle. Muscle sets for quads are performed in the 8 to 15 rep range. Muscle sets for hamstrings are performed in the 6 to 12 rep range. Use the same weight for each of the sets. When you hit the upper rep limit for that muscle group (15 for quads and 12 for hamstrings), move up in weight. You will be performing 6 total muscle sets in each workout, using 3 different exercises. -Burn. You will perform 2 burn sets at the end of your workout - generally using isolation movements. Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. How? Do as many reps as possible, then take a slight rest and perform more reps. Rest only long enough to regain the energy and willpower to perform 1 to 3 more reps. Keep pushing yourself through the pain until you hit 40 total reps. When you can hit 25+ reps from the start without stopping, add weight. Quad Workout Squat - Power 4 SETS - 3 to 5 REPS Squat - Muscle 2 SETS - 8 to 15 REPS Leg Press - Muscle 2 SETS - 8 to 15 REPS Front Squat - Muscle 2 SETS - 8 to 15 REPS Leg Extension - Burn 1 SET - 40 REPS Hack Squat - Burn 1 SET - 40 REPS Hamstring Workout Romanian Deadlift - Power 4 SETS - 3 to 5 REPS Romanian Deadlift - Muscle 2 SETS - 6 to 12 REPS Wide Stance Good Morning - Muscle 2 SETS - 6 to 12 REPS Glute Ham Raise - Muscle 2 SETS - 6 to 12 REPS Leg Curl - Burn 2 SETS - 40 REPS

6 EXERCISES HOME DUMBBELL WORKOUT FOR LEGS

No access to a squat rack? Fear not. This highly effective home dumbbell workout will hammer both your quads and hamstrings into growth. Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Beginner Days Per Week:1 Equipment Required:Dumbbells Target Gender:Male & Female Author:Thomas Schultz Workout Description Working legs at home can be challenging. With all the cries flying around lifting forums telling lifters tobarbell squat, you may feel like it's impossible to get a good quad and hamstring workout at home. Fear not.This home based workout utilizes only dumbbells. It can be performed in about an hour. Rest at least 4-5 training days after this workout before having another leg day. You can use this program as part of a 3 day push, pull, legs split, or it will fit well into a 4 day muscle building split.Make sure to perform as many quality reps as you can per set. Don't train to failure, and stop each set when your form starts to deteriorate. Add weight to each exercise when you are able to perform the stated number of reps per set. Home Dumbbell Workout For Legs Quads Workout Dumbbell Goblet Squat 3-4 SETS - 8-12 REPS Dumbbell Lunge 3-4 SETS - 8-12 REPS Dumbbell Step Up 3-4 SETS - 15-20 REPS Bulgarian Split Squat 3-4 SETS - 8-12 REPS Hamstring Workout Dumbbell Stiff Leg Deadlift 3-4 SETS - 10-12 REPS Dumbbell Hamstring Curl 3-4 SETS - 10-15 REPS

QUAD DESTROYER: 10 SETS OF SQUAT WORKOUTS

This is a specialization workout for lifters with lagging quads. It can be performed in an ongoing manner, and features 2 intense weeks followed by a deload week. Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Intermediate Days Per Week:1 Equipment Required:Barbell, Dumbbells, Machines Target Gender:Male & Female Author:Max Riley Workout Description This is a specialization workout meant to help bring up your lagging quadriceps. I recommend performing it only once per week, and it two weeks as follows: Week 1 - 10 Sets of Squats Workout Week 2 - 10 Sets of Squats Workout Week 3 - 3 Sets of Squats Workout As you can see, week 3 is a much lighter week. It is meant to be used as a working deload.10 Sets of Squats The 10 sets of squats are performed using the following set and rep scheme: 1 set - Work up to a heavy triple (3 rep set). 3 sets - Drop the weight 10% and perform 3 sets of 5 reps. 3 sets - Drop the weight an additional 10% and perform 3 sets of 8 reps. 3 sets - Drop the weight an additional 10% and perform 3 sets of 10-12 reps. This is going to feel brutal. Rest as long as needed between sets and stay hydrated. Squat Warmup Sets I recommend a controlled warmup, building up in weight similar to the following before your first set: Bar x 10-15 reps 135 x 3-5 reps 225 x 1-3 reps From here build up in sets by a factor of 10% of your one rep max until you reach your heavy triple. Then follow the program as detailed. Quads Workout Weeks 1 & 2 Squat 10 SETS - 3, 5, 8, 10-12 REPS Leg Press 3 SETS - 20 REPS Walking Dumbbell Lunge 3 SETS - 10 REPS Quads Workout Squat 3 SETS - 8-10 REPS Leg Press 3 SETS - 10-15 REPS Walking Dumbbell Lunge 3 SETS - 10 REPS

MIX OF METHODS LEG WORKOUTS by MusclePharm

This intense leg workout by MusclePharm includes quad-swelling squat volume and brutal leg building deadlifts, and is followed by box jumps, sled drags and more! Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Beginner Days Per Week:1 Equipment Required:Barbell, Bodyweight, Machines, Other Target Gender:Male & Female Author:Cory Gregory Workout Description Mix of Methods Leg Workout Squats 11 SETS - 20, 10, 5, 5, 5, 3, 3, 3, 1, 1, 1 REPS Deadlift (60% of 1RM) 2 SETS - 8 REPS As Many Rounds As Possible: 20 minutes Box Jumps - Holding 10 lbs, 24 to 36" Box - 10 REPS Plyo Lunge - Holding 10 lbs - 12 REPS Hang Clean - 95 to 135 lbs - 20 REPS Sled Drags 3 SETS - 200 feet Leg Extension 3 SETS - 15 REPS Leg Curl 3 SETS - 15 REPS Core/Calves: Back Extensions - 45 Degrees 3 SETS - 35 REPS Toes To Bar 3 SETS - 10 REPS Standing Weighted Calf Raise 3 SETS - 20 REPS

2 DAY SQUAT WORKOUT FOR IMPROVED SIZE & STRENGTH

No more weak and small legs. This squat specialization program will have you hammering your wheels twice a week, bringing up both your leg size and squat strength. Workout Summary Main Goal:Build Muscle Workout Type:Split Training Level:Intermediate Days Per Week:2 Equipment Required:Barbell, Machines Target Gender:Male & Female Author:Steve Shaw Workout Description I've always been a powerbuilder at heart. I love to chase after muscle size, and have the sheer strength to back it up. If you're like me, then you may want to give this squat workout a try. It's not a program for beginners. If you can squat using 225 or more for reps, then give this a try. The program involves two leg/squat workouts a week. It fits best within an upper/lower split or a body part split. If using a body part split, you may want to consider the following template: Monday - Leg Workout #1 Tuesday - Chest and Arms Thursday - Leg Workout #2 Friday - Back and Shoulders There are many ways to structure your training, so if this split doesn't appeal to you, utilize something that does. Keep in mind that this is a squat and leg specialization routine. Training is split into 2 workouts for a reason. For maximum effectiveness they should not be combined. When using an upper/lower split that involves deadlifts, I suggest performing deadlifts first before moving on to squat and leg training. You don't want to attempt deadlifts when your legs feel like rubber. Get them out of the way and move on. Squat Workout Notes 1, 2, 3, 4, 5+ Squats. Start with a weight that is about 75% of your one rep max. You will use this same weight for all 5 sets. Perform a single rep set, rest 2-4 minutes, then perform a 2 rep set with the same weight. Continue using the same rest period between sets. When you reach your final set, perform as many reps as you comfortably can. Don't push until failure. When you feel your exercise form start to slip, or feel like you might fail on the next rep, stop the set. When you are able to perform 7 or more reps on this set, add 5 pounds to the bar the next time you perform the 1, 2, 3, 4, 5+ protocol. 12 & 20 Rep Squat Sets. Take your 1, 2, 3, 4, 5+ weight and drop it by 12.5%. Use this for your 12 rep set. If you can't complete 12 total reps, move on. Hitting the rep goal isn't as important as trying. Next, drop the weight by an additional 12.5% and attempt a 20 rep set of squats. Here is an example. Let's say you are using 300 pounds for your 1, 2, 3, 4, 5+ sets. Workout #1 would look like this: 300 pounds x 1, 2, 3, 4, 5+ reps 265 pounds x 12 reps (minus about 12.5%, rounded up) 225 pounds x 20 reps (minus an additional 12.5%) Paused Squats. Once in the hole of the squat, count one thousand one, and then complete the rep. Perform this pause during every rep. Paused squats are deceptively brutal. You have been warned. Standing Calf Raises. You will want to use straps for this. Hold a barbell in front of you, like you were about to shrug, and perform calf raises. Go as heavy as possible. Adding Weight. Add weight when you can for these exercises. Progressive overload drives muscle and strength gains. Workout #1 Squats and Legs Routine Squats 5 SETS - 1, 2, 3, 4, 5+ REPS Squats 2 SETS - 12, 20 REPS Leg Curls 5 SETS - 12 REPS Seated Calf Raises 4 SETS - 15-20 REPS Workout #2 Squats and Legs Routine Paused Squats 4 SETS - 5 REPS Leg Press 4 SETS - 20 REPS Romanian Deadlifts 4 SETS - 5 REPS Standing Barbell Calf Raises 4 SETS - 5-8 REPS

BARBELL HACK SQUAT WORKOUTS FOR BIGGER QUADS

Barbell hack squats are a classic gym exercise that can help you build bigger legs. Learn how to incorporate them into your workouts and improve your quad size. Workout Summary Main Goal:Build Muscle Workout Type:Single Muscle Group Training Level:Beginner Days Per Week:2 Equipment Required:Barbell, Dumbbells, Machines Target Gender:Male & Female Author:Eric Brown Recommended supplements for this workout: Pre-Workout (optional) Whey Protein Fish Oil Multivitamin Packs Workout Description Back in the early days of the strength and physique game, there were no commercial gyms that banned deadlifting. And before the advent of training machines there was only iron. During this era the great George Hackenschmidt gave the iron game a very underrated jewel; an exercise for building strong, stallion-like quads. Hackenschimdt, who was a great wrestler, strongman and athlete, did not have the luxury of using a leg press or a hack slide to promote growth in his quads. Instead, being a very smart and barbell-minded man, came up with the ultimate move for building powerful quads, the barbell hack squat. What is this old move you are telling us about? Can I go back to my elliptical and read my magazine? A look at the hack squat The hack squat is the most underutilized quad movement of all time. To prove my point, I want you to think back. When was the last time you witnessed someone perform this exercise? Well you would have to think back to the last time you saw that is was snowing…in Philadelphia and in June. My point is that you rarely ever see the hack squat being performed. I have seen maybe one or two other trainees outside of my team perform it over the last 6 years, and their versions absolutely did the move no justice. It is a shame because in my opinion the hack squat is a without doubt the go to move for the quads. It has been a part of my programming for the last 6 years, and part of the reason that I was able to develop powerful and aesthetic quads. So why is this supreme movement ignored? For one, it is a very old movement. In today's get fit quick society, the majority of trainees are looking for shortcuts to reach a desired goal. Old school barbell exercises have a sexiness ranking of ZERO. Patty and Selma from the Simpsons seem sexier than having to go perform a hack squat. New school machines and gimmickry have a sexiness ranking of 100. They look like Halle Berry in Swordfish. When you look at fitness infomercials and you see a vibrating dumbbell being promoted as the answer to all fitness questions then you will see where I am coming from. The average person thinks to themselves... “Why should I do a hack squat when instead I can text and post pictures to Instagram while just sitting on the leg extension machine doing nothing?” Perpetrators. The bottom line is that if you are NOT performing the hack squat, you are missing out on maximizing your quad strength and growth. Is the hack squat just a reverse deadlift? Ok you have my attention, but the hack squat looks like a reverse deadlift. What are the differences? As its base level, the hack squat looks like a reverse deadlift. But if you dig a little deeper into the move, you will see that muscles involved and the mechanics are different. First, the most obvious difference is that the bar is behind your body. When you initially perform the hack squat it can feel a little weird, but just like with any move, once you get into a groove it will feel normal just like any other move. Secondly, whereas the deadlift places most of the stress on your posterior muscles (glutes, hamstrings, back, traps), the hack squat places most of the stress on your quads. The way the hack squat stresses your quads helps you to develop that sweep/flare/roundness look that you cannot obtain with inferior movements. When you get close to muscle failure in a hack squat, it literally feels like someone poured gas on your quads, lit a match and drove off to let you incinerate. Lastly, when deadlifting you are trying to shift your weight onto our heels. In the hack squat your heels are elevated. This is done to put stress on the quads by keeping your body more upright. You can accomplish this by wearing Olympic lifting shoes or by standing on 5lb plates. I will say that the hack squat has helped me with my deadlift. By pulling the bar from behind you, you are stressing the quads big time. When you then return to deadlifting, you will find that the quads and grip are both stronger, and you will really have gained a boost in the lift. And due to the more upright body position, the hack squat is not as hard on one’s mid/lower back as the deadlift. When you begin to hack squat, you should be able to build great strength in this movement. At a bodyweight of 165-170lbs, I have danced with over 400lbs on this move many times. Please check out my video below for the instruction on how to perform the hack squat. Workout Programming To build top-level quads, you need top-level programming. Timeless programs are always a good choice. Training all year with no progression or accountability is going to leave you with those pipe cleaner legs. And if are known as Peter Pipes, you will be the laughing stock of the gym. Trust me, people will talk about you. For as big as your upper body is, people will only see the stilts you are walking around on. Using a scheme based around leg extensions and partial squats will also leave you with laughable wheels. Remember, movements are like the food chain. You want to base your training around the biggest moves, and move them to the top. I will present a very basic quad focused scheme based around the inclusion of the barbell hack squat. The split will require two days of lower body training with one of the days being more quad specific. You will replace your lower body days with this scheme and continue to perform your current upper body routine. For example a 4 day training split could look like: Sunday - (Optional or Off) Sprints or Bodyweight Conditioning Monday - Off Tuesday - Quad Builder Heavy Wednesday - Push Thursday - Off Friday - Quad Builder Volume Saturday - Pull Quad Builder Scheme Heavy Two lower body sessions separated by at least three days. So if you train lower body on Tuesday, perform it again the earliest on Friday. Day 1 - Quad emphasis. Three moves on this day have very high quad involvement. The focus will be to move heavy weight. Use a 5×5 rep scheme. Your options are to use the same weight for each round or to increase the load each round. If you are maintaining the same weight across the board, choose a weight that you could do 10-12 reps with to start and build from there weekly. If you increase the load each round, make sure your starting load is not too heavy so that you give yourself room to go up in weight. Day #1 - Quad Emphasis Barbell Hack Squat (90 secs rest between sets) 5 SETS - 5 REPS Leg Press (70-90 secs rest between sets) 5 SETS - 5 REPS Dumbbell Walking Lunge * 5 SETS - 5 REPS Leg Curl (45-60 secs rest between sets) 5 SETS - 5 REPS Seated Calf Raises (45-60 secs rest between sets) 5 SETS - 5 REPS. * Walking Lunge - 5 steps on each leg. Also when walking, do not stand up to rest your quads. The goal is to keep constant tension on the muscle so keep walking forward and only stop until you reach 10), rest 90 seconds between sets. Day 2 - Supersets. The focus will be to use more volume. Use an opening 5×10 rep scheme, but use supersets. The second round of moves will use a 3×10 rep scheme. Again, your options are to use the same weight for each round or to increase the load slightly each round. If you are maintaining the same weight across the board, choose a weight that you could do 15-20 reps to start and build from there weekly. If you increase the load each round, make sure your starting load is not too heavy so that you give yourself room to go up in weight. You are elevating the heels during the squat to put more stress on the quads. If you have Olympic lifting shoes you will not need to elevate as it is already built into the shoe. A wooden plank about a 1/2 inch thick or 5lb plates will work under the heels if you do not own lifting shoes. Day #2 - Supersets Superset: Heels Elevated Barbell Squat and Glute Ham Raise (Rest 60-75 seconds between moves and 75-90 seconds between rounds) 5 SETS - 10 REPS Superset: Hip Thrust and Sissy Squat (Rest 60-75 seconds between moves and 75-90 seconds between rounds) 3 SETS - 10 REPS Superset: Standing Calf Raise and Seated Calf Raise 3×10 (Rest 30-45 seconds between moves and 60-75 seconds between rounds) 3 SETS - 10 REPS You will use this scheme for 3 weeks before swapping the moves. The second 3 weeks would look like this: Quad Builder Scheme 2 Day #1 - 5x5 Heels Elevated Barbell Squat (Rest 90 between sets) 5 SETS - 5 REPS Hip Thrust (Rest 90 seconds between sets) 5 SETS - 5 REPS Glute Ham Raise (Rest 45-60 seconds between sets) 5 SETS - 5 REPS Seated Calf Raises (Rest 45-60 seconds between sets. Hold for 3 seconds at the top of the move) 5 SETS - 5 REPS Day 2 - Supersets (Quad Emphasis) Superset: Barbell Hack Squat and Sissy Squat ** (Rest 60-75 seconds between moves and 75-90 seconds between rounds) 5 SETS - 10 REPS. Superset: Dumbbell Walking Lunge *** (10 steps each leg) and Leg Press (Rest 75-90 seconds between moves and 90-120 seconds between rounds) 3 SETS - 10 REPS. Superset: Standing Calf Raise and Seated Calf Raise (Rest 45 seconds between moves and 75 seconds between rounds) 3 SETS - 10 REPS. ** You can hold a dumbbell to your chest to add resistance when bodyweight becomes easy. *** The rest is prescribed to be slightly longer here because lunges eat a lot energy. Your energy is like pellets and the lunge is like Pacman. Conclusion At the end of the day, training is not complicated. Simplicity is the key to life. Men who trained over a century ago used movements and schemes that developed strength and physiques that stood the test of time. With inclusion of old school movements like the hack squat and balanced training schemes, you will too can start to develop a timeless physique. You can return back to this 6 week scheme at any time during the year to really bring your quads up to par. Hit your quads hard and heavy and reap the benefits of new strength and muscle mass.

MR. OLYMPIA PHIL HEATH'S HIGH FREQUENCY LEG WORKOUT

Leading up to the 2012 Mr. Olympia Phil Health was determined to beef up his lower body with high frequency training. He dedicated 2 days per week to legs, using 3 total sessions. Workout Summary Main Goal: Build Muscle Workout Type: Single Muscle Group Training Level: Intermediate Days Per Week: 2 Equipment Required: Barbell, Machines Target Gender: Male & Female Author: Team MuscleTech Workout Description In order to attack the strength of his competitors and showcase his most complete package ever on stage, Phil Heath decided to work his legs twice a week leading up to the 2012 Mr. Olympia. He used the following weekly training split: Day 1 - Quads, Hamstrings & Calves Day 2 - Chest Day 3 - Back Day 4 - Quads (am), Hamstrings & Calves (pm) Day 5 - Shoulders Day 6 - Back Day 7 - Chest & Arms This is his first leg workout of the week which focuses on mass-building with more compound leg exercises. Day 1 Quads, Hamstrings & Calves Leg Extensions 4 SETS - 8-12 REPS Front Squat 4 SETS - 10-12 REPS Leg Press 3 SETS - 10-12 REPS Hack Squats 7 SETS - 5-7 REPS Stiff Leg Deadlifts 4 SETS - 10-12 REPS Leg Curl 4 SETS - 10-12 REPS Seated Leg Curl (Dagger) 7 SETS - 5-7 REPS Standing Calf Raise 4 SETS - 15-20 REPS Leg Press Calf Raise 4 SETS - 15-20 REPS Seated Calf Raise 7 SETS - 12-15 REPS On Wednesdays, Phil splits up his training to allow for maximum focus and detail. Hitting the Quads in the mornings and hamstrings and calves in the evenings, he is able to bring out each muscle in his legs to wow the judges once he hits the stage. Day 4 Quads - AM Leg Extensions4 SETS - 8-12 REPS Front Squat 4 SETS - 10-12 REPS Leg Press 3 SETS - 10-12 REPS Hack Squats 7 SETS - 5-7 REPS Hamstrings & Calves - PM Stiff Leg Deadlifts 4 SETS - 10-12 REPS Leg Curls 4 SETS - 10-12 REPS Seated Leg Curl 7 SETS - 5-7 REPS Standing Calf Raise 4 SETS - 15-20 REPS Leg Press Calf Raise 4 SETS - 15-20 REPS Seated Calf Raise 7 SETS - 12-15 REPS