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4 WEEK “ANABOLIC BLAST”
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
4th set 8-10 reps
5th set 12-15 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 8-10 reps
4th set 8-10 reps
5th 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
4th set 8-10 reps
5th set 12-15 reps
2nd exercise is a secondary exercise-Seated calf raise
1st set- 12-15 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps
5th 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)
3rd set 8-10 reps
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
4th set 8-10 reps
5th set 12-15 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 8-10 reps
4th set 8-10 reps
5th 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)
3rd set 8-10 reps
Lat Thickness:
2nd exercise is a secondary exercise-supported t-bar row.
1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 reps
Abs (optional)
1st exercise is a 1 key exercise-crunch
3 sets using only your bodyweight
2nd exercise is a secondary exercise-reverse crunch
3 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
4th set 8-10 reps
5th set 12-15 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 8-10 reps
4th set 8-10 reps
5th 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
3rd set 6-8 reps
Traps:
1st exercise is a key exercise-seated dumbbell shrugs
1st set- 8-10 reps (1 rep short of good failure)
2nd set 6-8 reps (heavy set)
3rd set 8-10 reps
4th set 8-10 reps
5th set 12-15 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)
3rd set 8-10 reps
4th set 12-15 reps
2nd exercise is uni-lateral inverted preacher curls.
1st set- 12-15 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 6-8 reps
Brachialis/Forearms:
1st exercise is a key exercise- Seated dumbbell hammer curls.
1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 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
4th set 8-10 reps
5th set 12-15 reps
2nd exercise is secondary exercise-Tricep pulley pushdowns.
1st set- 12-15 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps
5th 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
4th set 8-10 reps
5th set 12-15 reps
2nd exercise is secondary exercise-Leg extensions
1st set- 12-15 reps
2nd set 8-10 reps
3rd set 8-10 reps
4th set 8-10 reps
5th set 6-8 reps
Hams:
1st exercise is a key exercise- Lying leg curl
1st set- 8-10 reps (1 rep short of good failure)
2nd set 4-6 reps (heavy set)
3rd set 8-10 reps
4th set 8-10 reps
5th set 12-15 reps
2nd exercise is secondary exercise-Still legged dead-lifts
1st set- 12-15 reps
2nd set 8-10 reps
3rd set 6-8 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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