In Phase 1 of the FreakMode trainer, we'll be doing workouts that will increase your size and strength. This phase is designed to help stimulate growth by attacking body parts as a group based on prime movers and their synergists. For example, the chest is a prime mover (main muscle) on a bench press, while the shoulders and triceps are synergists (assisting muscles).
Grouping prime movers and their synergists in workouts will provide maximum tissue breakdown.
PharmaFreak #FREAKMODE Trainer Phase 1, Workout 1
Watch the video - 9:05
In each phase, you'll do the same workouts every week. However, you can add alternative exercise to your routine so you don't get bored!
- Incline dumbbell press: incline bench, chest press
- Dumbbell fly: incline fly, pec dec
- Close-grip push-up: close-grip bench press
- Standing dumbbell shoulder press: seated dumbbell shoulder press, barbell shoulder press
- Triceps press-down: skullcrusher, cable overhead triceps extension
- Bilateral triceps kick-back: single-arm kick-back, dumbbell overhead triceps extension
Because the synergist muscles are targeted during every exercise prescribed in each workout, they'll be close to exhaustion by the time you work them individually. That means you'll only need to do a few sets to finish them off. Just think about how your triceps will feel after all those presses in today's workout!
By the end of the week, you'll have thoroughly hit each muscle group!
In Phase 1, the first exercise of each workout is a compound movement that will hit the prime mover and each synergist. On this movement, I want you to go hard and heavy. Choose loads that are about 70-80 percent of your 1RM.
The workouts this week shouldn't take you more than 30-45 minutes. Keep the rest periods short so the workouts are intense and effective. By increasing the demand of the work, you effectively increase the stress to your body, which is exactly what will cause your muscles to grow and your fat to evaporate.
Now that you've watched the video and have read all the details, you're ready to hit the gym hard on the first day of the FreakMode Trainer. Good luck, and remember to have fun!