With limited resources and time, it became something of an ordeal to construct workout programs that would thoroughly hit each muscle group. In the end, here is what the team came up with. Now some may argue that these workouts use an excessive number of sets and may be construed as overtraining. This is absolute nonsense, given the team's sheer results in mass and power.
Justin Cole's Massive Back Workout:
- Pull-ups - As many sets as it took to get to 50 (Warm-up)
- Deadlifts - 5 sets of 6-8 reps
- Heavy Lat Pulldowns - 3 sets of 8-10 reps
- Heavy Low Cable Rows - 3 sets of 6-8 reps
- T-Bar Rows - 3 sets of 6-8 reps
- Single-Arm Dumbbell Rows - 3 sets of 8-10 reps
- Seated Machine Pulls (Wide Grip) Slow repetitions
Be warned, this workout is not for the meek! It is a brutal combination of heavy weight and supersets. Focus is placed on form and control.
*This is our final burn-out for the upper back - 3 sets to burn-out
James Mace's Stronghold Shoulder Workout:
- Standing Military Press - 4 sets of 4-6 reps
- Seated Arnold Press - 4 sets of 6-8 reps
- Alternating Dumbbell Raise (front) - 3 sets of 6-8 reps
- Dumbbell Lateral Raise - 3 sets of 6-8 reps
- Bent-Over Lateral Raise (leaning over at approximately a 30-degree angle) - 3 sets of 6-8 reps
- Barbell Shrug - 3 sets of 4-6 reps (holding the final rep on each set to failure)
Note: This workout uses extremely heavy weights. Be sure you thoroughly warm up your arms and shoulder joints before attempting this workout to avoid injury.
Legs Of Power Workout:
- Squats - 2 Warm-up sets of 8-10 reps, followed by 4 working sets of 4-6 reps
- Front Squats - 3 sets of 6-8 reps
- Stiff-Leg Deadlifts - 3 sets of 6-8 reps
- Straight-Leg Calf Press (Incline Sled) - 5 sets of 6-8 reps
- Seated Calf Raise - 5 sets of 6-8 reps
- Leg Presses (Incline Sled) - 3 sets to burn-out (optional)
Huge emphasis must be placed concerning proper form on legs routines. This is particularly true concerning Squats and Leg Presses. It is critical that the legs remain in alignment and that one goes deep enough. Deep enough is when the backs of the legs are parallel to the floor, the legs forming a 45-degree angle. The legs act like a giant spring, reaching their maximum potential at this angle. Any less puts horrible strain on the knees.
Don LaMott's Big Chest Workout:
- Bench Press - 2 warm-up sets, 1 "break-in" set (usually about 80% of your work sets), followed by 4 working sets of 4-6 reps
- Incline Bench - 4 sets of 4-6 reps
- Decline Bench - 3 sets of 4-6 reps (pause at the bottom)
- Flyes (alternate between doing them on the incline and flat bench) - 3 sets of 6-8 reps
- Burn-out Lift (optional) - Choose from a variety of exercises and do 3 sets to burn-out. Options include Pull-Over, Push-Up, Lightweight Bench Press, and Cable Cross-Over.
A lot of sets and a lot of weight go into this one. It is best to work into this one gradually, upping the sets and weight as weeks go by.
Strong Arm Workout:
- Standing French Curls (wavy bar/EZ bar or dumbbell) - 3 sets of 4-6 reps
- Cable Pressdown - 3 sets of 4-6 reps
- Skull Crusher - 3 sets of 4-6 reps
- Dumbbell Kickbacks - 3 sets of 6-8 reps
- Standing Barbell Curl (straight or wavy bar) - 3 sets of 4-6 reps
- Arnold Curls - 3 sets of 6-8 reps
- Preacher Curls (wavy bar or dumbbell) - 3 sets of 6-8 reps
- Lightweight Dumbbell Kickbacks (twist and hold at end of each rep) - 3 sets to burn-out
- Straight Bar Curls (lightweight) - 3 sets to burnout
Though biceps and triceps get hit on most other upper-body lifts, it is still important that they get their own day. Also, one cannot forget about forearms, regarded by many to be among the most under-worked muscle groups.