Super Gains The Training - some body parts respond to higher reps

Body Muscle Journal

Some body-parts respond better to higher repetitions, (calves, abdominals, hamstrings) but follow the same pattern of increasing intensity on each set. Follow a 2 day on, 1 day off, then a 1 day on and 1 day off workout schedule.

Whenever you can get the required reps on your final set in good form, add 5 - 10 lbs to each set for your next workout if at all possible.

THE TRAINING:

Day 1:
Chest / Back / Abs

Bench Press (Bar or Machine) 5 sets: 12, 10, 8, 6 and 5 reps
Incline Dumbbell Press: 4 sets: 12, 10, 8 and 6 reps
Decline, or Flat Flyes: 4 sets: 12,10,8, and 6 reps (or Dips: 4 sets of maximum reps). Place your chin down to your chest, roll your shoulders forward, keep your back slightly rounded, have your elbows wide, and your feet should point down straight in line with your body
Single Dumbell cross-bench pullover (Chest-Back transition exercise): 4 sets: 10-12 reps, same weight
Lat Pulldowns to front: 5 sets/12,10,8, 6 and 6 reps (or Chins): 5 sets (5 reps and work up to max reps per set.)
Cable Rowing: 4 sets: 12, 10, 8, 6 reps
T-Bar or Machine Row: 4 sets: 12, 10, 8, 6
Hanging Knee Up (or Reverse Crunches) 4 sets maximum reps
Crunches, or Abdominal Machine Crunch) superset with 4-sets maximum reps

This is hard work, but that is the idea! And remember, the 12 and 10 rep sets are warm-ups; the 8 rep set moderately intense, only the 6 rep sets are close to your maximum poundages.

Day 2:
Lower Back / Thighs / Hamstrings / Calves

Squat (Olympic style - bar high on the back, legs, shoulder width, back straight) 5 sets: 20, 15, 12, 10, 8 reps
Hack Squat or Leg Press: 4 sets of 12 reps, same weight

Day 2 continued

Leg Extension: 4 sets of 12 - 15 reps
Leg Curl: 4 sets of 15, 12, 10, 8 reps
Seated Calf Raise: 5 sets of 15 - 20 reps
Donkey Raise or Standing Calf Raise: 5 sets of 15 - 20 reps

  Day 3:   Rest

  Day 4:
  Shoulders / Biceps / Triceps

Press Behind Head (thumbs under the bar, don't lock out your elbows at the finish of each repetition): 5 sets: 12, 10, 8, 6, 5 reps
Dumbbell Lateral Raise: (keep your elbows just slightly bent, angle of the upper arm and forearm should remain constant, raise dumbbells to ear level, front bell slightly lower than rear) 4 sets: 12, 10, 8, 6 reps
Incline Rear Lateral Raise (lie facedown on an incline bench) 4 sets: 12, 10, 8, 6 reps
Lying Triceps Extension to forehead: 5 sets: 12, 10, 8, 6, 5 reps
Tricep Pressdown: 4 sets: 12, 10, 8, 6 reps
Barbell Curl: 4 sets: 12, 10, 8, 6 reps
Preacher Curl: (elbows rest near top of the stand, shoulder width grip on barbell, lower bar and allow it roll down fingers, then close hand, cock wrist and curl until fists contact front delt) 3 sets: 10, 8, 6 reps

  Day 5:   Rest

  Day 6:

Start the training cycle over as done on Day 1.

Liz Maurice snagging an IFBB Pro Card

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