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#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 1, Day 1

Phase 1 of the FreakMode Trainer begins with a hardcore chest, triceps, and shoulders workout.

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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

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.

Day 1: Chest, shoulders, triceps

Incline Dumbbell Press

5 sets of 6-8 reps, rest 2 minutes between sets
Incline Dumbbell Press Incline Dumbbell Press


Dumbbell Fly

3 sets of 6-8 reps, rest 1 minute between sets
Dumbbell Flyes Dumbbell Flyes


Close-grip push-up

1 set to failure
Close-grip push-up Close-grip push-up


Standing Dumbbell Shoulder Press

4 sets of 6-8 reps, rest 1 minute between sets
Standing Dumbbell Press Standing Dumbbell Press


Dumbbell Front Raise

3 sets of 7 reps
Front Dumbbell Raise Front Dumbbell Raise

Dumbbell Lateral Raise

3 sets of 7 reps
Side Lateral Raise Side Lateral Raise

Dumbbell Rear-Delt Raise

3 sets of 7 reps
Seated Bent-Over Rear Delt Raise Seated Bent-Over Rear Delt Raise
Note: Rest 1 minute between each round of 21 reps


Triceps Press-down

3 sets of 8 reps, rest 1 minute between sets
Triceps Pushdown Triceps Pushdown


Bilateral triceps kick-back

3 sets of 8 reps, rest 1 minute between sets
Tricep Dumbbell Kickback Tricep Dumbbell Kickback

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!

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