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All Protocols are Sets x Reps Tuesday:
Flat DB Press - 6 x 6 High Pulls - 4 x 4 Heavy Laterals - 3 x 8 each way (front/side/rear) Pressdown - 4 x 10
Wednesday:
Squats - 6 x 6 Hack Squat - 6 x 6 Leg Curl - 5 x 8 Leg Extension - 4 x 10
Friday:
Flat DB Press 6 x 6 (85% of heavy day) Shoulder Press - 6 x 6 Lying French Press - 6 x 6 Dumbbell Kickouts on Incline Bench - 4 x 8
Saturday or Sunday:
Medium Grip Pulldown - 6 x 6 Seated Good Morning - 6 x 6 Barbell Curl - 6 x 6 Preacher Curl - 6 x 6
For all other exercises, start the first week with a weight that would allow you to perform at least four reps more than the prescribed amount (but again only perform the target number of reps) and progress each week. This is a progressive workout that relies on gradual continuous success - not failure. Your goal should be to complete every rep (Unassisted!) each workout. If you reach failure prior to week 5 on any of the exercises then you started too heavy or are trying to progress too fast. A realistic progression would be a 5-10% increase in weights each week.
High Pulls - This is a powerful and explosive version of upright rows. Start with your knees bent, and the bar about half way up your thighs.
  Initiate each rep with the power and explosiveness coming from your hips (just like you would on hang cleans). This will enable you to use more weight and develop more power. Pull with your elbows high until the bar reaches the top of your chest. Lower and repeat. Speed Bench Press - Lower the bar in a controlled manner and explode up as fast as possible with the bar. Do not bounce off your chest but explode. Speed is the whole key to this exercise - it is far more important than the weight.
Windows Media Player - 89kb Real Player - 74kb Start with about 60% of your regular bench press weight. If your reps are not explosive then lower the weight to only 50% of your heavy day and work your way up to 60% over the 6- week program. Rest only 45 seconds between sets. Dumbbell Kickouts On Incline Bench - This exercise is for triceps power. Lay on an incline bench face up. Start with the end of the dumbbells resting on your chest with your palms facing down towards your hips.
 Your elbows should be pointing out and up. The dumbbells should be nearly touching each other at the start. Extend the dumbbells with your triceps. In the finishing position your arms should be extended as if they are in the finished position of an incline barbell press. Lower to your chest and repeat. This program focuses on Bulk and Power especially - shoulders, chest, and overall pressing strength. The accompanying diet has a nutritional progression and strategy to ensure your success in adding mass and power.
Supplements:
Special Supplement Instructions For Weeks 4 - 6: Add one additional Ultra 40 tablet and one Mass Amino tablet to each meal on week 4, then another on week 5, and a third additional Mass and Ultra 40 to each meal during week 6. This will end up as 7 Mass tablets and 7 Ultra 40 tablets with meal during week 6.
Meal 1
1/2-cup oatmeal or 1 serving grits or 1¼ cup Simply Potatoes 2 whole eggs + 4 whites 2 slices rye or sourdough bread (sourdough and rye are slow digesting and low glycemic carbs) 1 piece fruit (1/4 cantaloupe, 1 grapefruit, 1 orange, 6 strawberries) Try mixing 1/2 cup blueberries and 1 scoop Ultra Size Vanilla in oatmeal - it's awesome! Meal 2
2 slices provolone cheese 2 slices rye bread 1 apple Shake Option: 2 scoops Ultra Size, 3 scoops Mass Maker in 16 oz. water Pudding Option: mix 1-cup cottage cheese 2 scoops Ultra Size, 1 scoop Mass Maker, 1 banana in a bowl Meal 3
1 cup cooked rice or 9 oz. sweet potato 1-2 cup vegetables or stir-fry
Meal 4
Meal 5
Meal 6 (before bed)
or 1-cup cottage cheese mixed with 2 scoops Ultra Size or 3 whole eggs, 9 whites, 1-2 cups omelet veggies Post-Workout Drink on training days only:
If you are not accustomed to eating this much food, start gradually. Eat the foods listed but smaller portions. Then slowly increase your serving sizes to the amounts listed. Remember, nutrition is 80% of your quest for power and muscle. Good luck. I added nearly 15 pounds of lean mass in just six weeks on this program. Please e-mail me your questions at stevenw@beverlyinternational.net.
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