I would like to give credit where it's due: this workout was inspired by a good friend, Mitch Hodge and the originator, Kirk Malicki. Kirk Malicki had a similar workout but I fine tuned it with my own experiences and chose the exercises which gave me the best results, and I suggest for the lifter to do the same. Mitch Hodge has a training intensity, which I truly believe, few can match. So without any more hesitation, here it is:
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Day One - Chest
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| Bench Press | 5 X 8 [10 seconds rest between sets] |
| Incline Dumbbell Press | 4 X 8 [10 seconds rest between sets] |
| Decline Barbell Press | 4 X 8 [10 seconds rest between sets] |
| Dumbbell Flyes | 4 X 8 [10 seconds rest between sets] |
| Aerobics: | 30 minutes |
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Two minutes rest between Exercises.
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Click Here For A Printable Log Of Day One - Chest!
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Day Two - Legs
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| Leg Press | 4 X 10 [10 seconds rest between sets] |
| Hack Squats | 4 X 10 [10 seconds rest between sets] |
| Leg Extensions | 4 X 10 [10 seconds rest between sets] |
| Leg Curls | 5 X 10 [10 seconds rest between sets] |
| Standing Calf Raises | 5 X 15 [10 seconds rest between sets] |
| Aerobics: | 30 minutes |
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Two minutes rest between Exercises.
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Click Here For A Printable Log Of Day Two - Legs!
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Day Three - Back
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| Barbell Rows | 4 X 8 [10 seconds rest between sets] |
| Seated Rows | 4 X 8 [10 seconds rest between sets] |
| Close Grip Pulldowns | 4 X 8 [10 seconds rest between sets] |
| Wide Grip Behind-Neck Pulldowns | 1 X 40 [only 1 set] |
| Hyperextsions | 4 X 15 [10 seconds rest between sets] |
| Aerobics: | 30 minutes |
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Two minutes rest between Exercises.
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Click Here For A Printable Log Of Day Three - Back!
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Day Four - Shoulders
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| Military Press | 4 X 8 [10 seconds rest between sets] |
| Dumbbell Side Raises | 4 X 8 [10 seconds rest between sets] |
| Up rite Rows | 4 X 8 [10 seconds rest between sets] |
| Seated Dumbbell Rear Raises | 4 X 8 [10 seconds rest between sets] |
| Abdominals (Any exercise) | 4 X 15 [10 seconds rest between sets] |
| Aerobics | 30 Minutes |
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Two minutes rest between Exercises.
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Click Here For A Printable Log Of Day Four - Shoulders!
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Day Five - Arms
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| Triceps Pushdowns | 4 X 8 [10 seconds rest between sets] |
| Lying Triceps Extensions | 4 X 8 [10 seconds rest between sets] |
| Barbell Biceps Curls | 4 X 8 [10 seconds rest between sets] |
| Dumbbell Curls | 4 X 8 [10 seconds rest between sets] |
| Aerobics | 30 Minutes |
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Two minutes rest between Exercises.
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Click Here For A Printable Log Of Day Five - Arms!
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Day Six and Seven - Rest
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The key component of this workout is that the lifter must begin with a weight which the lifter can only complete the required repetitions. For example, on day one, the lifter begins with a weight he/she can complete 8 repetitions of the bench press. For example, if your 8-repetition maximum lift is 225 pounds, that will be your starting weight. So a typical day one workout (chest) would look like this in your log book:
| Bench Press | 1 X 8 X 225 [10 seconds rest] 1 X 4 X 225; 1 X 4 X 205 [10 seconds rest] 1 X 3 X 205; 1 X 5 X 185 [10 seconds rest] 1 X 5 X 185; 1 X 3 X 135. |
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1 X 8 X 225 lbs [10 seconds rest] then begin your 2nd Set at 225 pounds, however, you only complete 4 repetitions, so drop the weight down to 205 pounds to complete the second set. So on your log book, the result will look something like this: 1 X 4 X 225; 1 X 4 X 205 [10 seconds rest]; after the completion of the second set, rest for 10 seconds and begin your third set at 205 pounds. At this time fatigue is setting in and you can only complete 3 repetitions and you decide to drop the weight down to 185 pounds and complete the rest of the third set. Your fourth set, begin with 185 pounds, but again because of your fatigue, you only complete 5 repetition and again drop the weight to 135 pounds and complete the remaining 3 repetitions. So in your logbook, the results of your workout should look something like the above.
All the exercises should be executed in this manner and with this type of intensity. Now, the purpose of this workout is not only to break through plateaus, but also is a great conditioning workout, but only if the lifter has been lifting consistently for a year. The only drawback of this workout is that it may cause a person to overtrain and an aversion towards the gym, but the benefits are incredible. Increase strength, endurance and enough time left over to do cardiovascular exercise.
In closing, if you have any questions, please contact me at manufaus@excite.com.