#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 6, Day 38

The goal of the FreakMode Trainer is hypertrophy, size, and fat loss. Nobody said that would come easy, though. Rev yourself up for some serious volume today!

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Only lifting 50-60% of your one-rep max may sound easy, but believe me, you don't want to go heavier than that with these sets to begin with. 8x8 sets mean you're performing 64 reps of each exercise, so you need a weight you can manage for that long.

Combine that with the tempo work, and you'll be glad you didn't grab the heaviest weight you could manage right off the bat!

Day 38: Chest and back
Circuit
1

Bench Press

8 sets of 8 reps 3:0:2:1
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

Barbell Row

8 sets of 8 reps 3:0:1:1
Bent Over Barbell Row Bent Over Barbell Row

Incline Fly

8 sets of 10-12 reps 3:0:1:1
Incline Dumbbell Flyes Incline Dumbbell Flyes

Dumbbell Pull-over

8 sets of 10-12 reps 3:0:1:1
Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover

Bicycle crunch

8 sets of 12 reps 1:0:1:0
Air Bike Air Bike


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