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Old 12-02-2007, 09:07 AM
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_Wolf_ _Wolf_ is offline
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Join Date: Jul 2005
Location: Trinity University, San Antonio, Texas
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Default Page 7

2 WEEK “ANABOLIC CRUISE”

Day 1 would be Monday and would consist of:

Chest:

1st exercise is a key exercise-15 degree barbell decline press

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps) (heavy set)

3rd set 8-10 reps

2nd exercise is a secondary exercise-15 degree Incline dumbbell flyes using inward pinky twist while bringing hands to lower chest during contraction.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps


Calves:

1st exercise is a key exercise-Standing calf raise

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

2nd exercise is a secondary exercise-Seated calf raise

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps


Day 2 would be Tuesday and would consist of:


Overall back thickness:

1st key exercise- dead-lifts

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

Lat Width:

1st exercise is a key exercise-medium grip pull-up

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

Lat Width:

2nd exercise is a secondary exercise-bent arm pull-over

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps


Lat Thickness:

1st exercise is a key exercise-Bent over barbell rows

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

Lat Thickness:

2nd exercise is a secondary exercise-supported t-bar row.

1st set- 12-15 reps
2nd set 8-10 reps


Abs (optional)

1st exercise is a 1 key exercise- crunch

2 sets using only your bodyweight

2nd exercise is a secondary exercise-reverse crunch

2 sets using only your bodyweight




Day 3 would be Wednesday and would consist of:

Shoulders:

1st exercise is a key exercise-seated dumbbell presses

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

2nd exercise is a secondary exercise-leaning one arm at a time dumbbell lateral raises.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps

3rd exercise is a secondary exercise- Unilateral bent over rear cable raises.

1st set- 12-15 reps

2nd set 8-10 reps


Traps:

1st exercise is a key exercise-seated dumbbell shrugs

1st set- 8-10 rep (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps


Day 4 would be Thursday and would consist of:

Biceps:

1st exercise is a key exercise- seated Incline dumbbell curls on a 45 degree angle

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

2nd exercise is uni-lateral inverted preacher curls.

1st set- 12-15 reps
2nd set 8-10 reps


Brachialis/Forearms:

1st exercise is a key exercise- Seated dumbbell hammer curls.

1st set- 12-15 reps
2nd set 8-10 reps


Triceps:

1st exercise is a key exercise- Lying tricep extensions using ez-bar

1st set- 8-10 reps (1 rep short of good failure)

2nd set 6-8 reps (heavy set)

3rd set 8-10 reps

2nd exercise is secondary exercise-Tricep pulley pushdowns.

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps


Day 5 would be Friday and would consist of:

Quads:

1st exercise is a key exercise- Barbell squats

1st set- 8-10 reps (1 rep short of good failure)

2nd set 4-6 reps (heavy set)

3rd set 8-10 reps

2nd exercise is secondary exercise-Leg extensions

1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps (heavy set)


Hams:

1st exercise is a key exercise- Lying leg curl

1st set- 8-10 rep (1 rep short of good failure)

2nd set 4-6 reps


2nd exercise is secondary exercise-Still legged dead-lifts

1st set- 12-15 reps
2nd set 8-10 reps




(Weekends off)

Day 8 would be the following Monday (week 2) and would be the same workout as done on day one (Monday of first week)

And the cycle continues on- Tuesday, Wednesday, Thursday, Friday, weekends off, etc.
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