Thibarmy. Maximum Muscle Mass. Introduction PDF

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Masa muscular...

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P R O G R A M 1 – MA XIMUM MUSC LE MASS P H A S E 1 – I N TROD UC TI ON – 4 W E E KS

SC HEDULE M ON D AY

T U E SD AY

WE D N E SD AY

Bench press Chest Triceps

Squat Quads Hamstrings

Military press Deltoids Triceps

T H U RSD AY

F RI D AY

SAT U RD AY

Deadlift Back Traps

Biceps Calves Abs

SU N D AY

MO NDAY – BENCH PRESS / CHEST / TRI CEPS WE E K 1 E X E RCI SE

WE E K 2

WE E K 3

WE E K 4 RE ST

N OT E

1 x 10 (easy) 1 x 8 (mod.) 1 x 6-8*

120 sec

*Hard set but not to failure

3

1 x 10 (easy) 1 x 8 (average) 1 x 6-8 (failure)

120 sec

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

90 sec

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

90 sec

1 x 10 (easy) 1 x 8 (average) 1 x 6-8 (failure)

3

1 x 10 (easy) 1 x 8 (average) 1 x 6-8 (failure)

3

1 x 10 (easy) 1 x 8 (average) 1 x 6-8 (failure)

90 sec

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

90 sec

SE T S

RE P S

SE T S

RE P S

SE TS

RE P S

SE T S

RE P S

BE N CH P RE SS

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 8-10*

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 8-10*

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 6-8*

3

SM I T H M A CH I N E I N CL I N E BE N CH

3

1 x 10 (easy) 1 x 8 (average) 1 x 6-8 (failure)

3

1 x 10 (easy) 1 x 8 (average) 1 x 6-8 (failure)

3

1 x 10 (easy) 1 x 8 (average) 1 x 6-8 (failure)

CA BL E CROSS- OV E R

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

M A CH I N E P EC D E CK

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

LY I N G E Z BA R T RI CE P S E X T E N SI ON

3

1 x 10 (easy) 1 x 8 (average) 1 x 6-8 (failure)

3

ROP E T RI CE P S P RE SSD OWN

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

Hold stretch 2 sec

TUESDAY – SQU AT / QU A DS / HA M STRI NG S WE E K 1 E X E RCI SE

WE E K 2

WE E K 3

WE E K 4 RE ST

N OT E

1 x 10 (easy) 1 x 8 (mod.) 1 x 6-8*

180 sec

*Hard set but not to failure

3

1 x 10 (easy) 1 x 8 (average) 1 x 6-8 (failure)

120 sec

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

90 sec

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

90 sec

Hold stretch 2 sec

1 x 10 (easy) 1 x 8 (mod.) 1 x 8-10*

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 6-8*

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 6-8*

120 sec

*Hard set but not to failure

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

90 sec

SE T S

RE P S

SE T S

RE P S

SE TS

RE P S

SE T S

RE P S

BA CK SQU AT

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 8-10*

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 8-10*

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 6-8*

3

M A CH I N E H ACK SQU AT

3

1 x 10 (easy) 1 x 8 (average) 1 x 6-8 (failure)

3

1 x 10 (easy) 1 x 8 (average) 1 x 6-8 (failure)

3

1 x 10 (easy) 1 x 8 (average) 1 x 6-8 (failure)

L E G E X T E N SI ON

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

L E G P RE SS

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

ROM A N I A N D E A D L I F T T OE S E L E VAT E D ON 1 ” P L AT E S

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 8-10*

3

LY I N G L E G CU RL

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

W EDNESDAY – M I L I TA RY PRESS / DELTOI DS / TRI CEPS WE E K 1 E X E RCI SE

WE E K 2

WE E K 3

WE E K 4 RE ST

N OT E

1 x 10 (easy) 1 x 8 (mod.) 1 x 6-8*

120 sec

*Hard set but not to failure

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 6-8*

120 sec

*Hard set but not to failure

1 x 10 (easy) 1 x 8 (average) 1 x 6-8 (failure)

3

1 x 10 (easy) 1 x 8 (average) 1 x 6-8 (failure)

120 sec

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

90 sec

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

90 sec

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

90 sec

SE T S

RE P S

SE T S

RE P S

SE TS

RE P S

SE T S

RE P S

M I L I TA RY P RE SS

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 8-10*

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 8-10*

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 6-8*

3

CL OSE- G RI P BE N CH P RE SS

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 8-10*

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 8-10*

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 6-8*

SM I T H M A CH I N E H I G H I N CL I N E ( 60 D E G ) P RE SS

3

1 x 10 (easy) 1 x 8 (average) 1 x 6-8 (failure)

3

1 x 10 (easy) 1 x 8 (average) 1 x 6-8 (failure)

3

D B L AT E RA L RA I SE

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

D E CL I N E D B T RI CE P S E X T E N SI ON

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

V- BA R P RE SSD OWN

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

Hold stretch 2 sec

FR IDAY – DEA DL I F T / BACK / TRA PS WE E K 1 E X E RCI SE

WE E K 2

WE E K 3

WE E K 4 RE ST

N OT E

1 x 8 (easy) 1 x 6 (mod.) 1 x 3-5*

180 sec

*Hard set but not to failure

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

90 sec

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

120 sec

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

90 sec

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

90 sec

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

90 sec

SE T S

RE P S

SE T S

RE P S

SE TS

RE P S

SE T S

RE P S

D E A D L I F T ( OR SU M O)

3

1 x 8 (easy) 1 x 6 (mod.) 1 x 5-6*

3

1 x 8 (easy) 1 x 6 (mod.) 1 x 5-6*

3

1 x 8 (easy) 1 x 6 (mod.) 1 x 3-5*

3

ST RA I G H T-A RM P U L L D OWN

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

CH E ST- SU P P ORT E D D B ROW

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

L AT P U L L D OWN SU P I N AT E D

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

K I RK SH RU G S

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

ROP E / P U L L E Y U P RI G H T ROW

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

Hold contraction 2 sec

SATUR DAY – BI CEPS / CA LVES / A BS WE E K 1

E X E RCI SE

WE E K 2

WE E K 3

WE E K 4

RE ST

N OT E

SE T S

RE P S

SE T S

RE P S

SE TS

RE P S

SE T S

RE P S

ROP E H A M M E R CU RL

3

1 x 8 (easy) 1 x 6 (mod.) 1 x 5-6*

3

1 x 8 (easy) 1 x 6 (mod.) 1 x 5-6*

3

1 x 8 (easy) 1 x 6 (mod.) 1 x 3-5*

3

1 x 8 (easy) 1 x 6 (mod.) 1 x 3-5*

180 sec

P RE A CH E R CU RL

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

90 sec

STA N D I N G BA RBE L L CU RL

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

120 sec

RE V E RSE G RI P E Z BA R CU RL

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

90 sec

SE AT E D CA LV E S RA I SE

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

3

1 x 12 (easy) 1 x 10 (average) 1 x 8-10 (failure)

90 sec

Hold stretch 2 sec Hold peak 2 sec

CA BL E CRU N CH E S

3

10-12

3

10-12

3

10-12

3

10-12

NONE

The two abs exercises are a superset

SWI SS BA L L CRU N CH E S

3

10-12

3

10-12

3

10-12

3

10-12

60 sec

Slow and squeeze

P R O G R A M 1 – MA XIMUM MUSC LE MASS P H A S E 2 – AC C UM UL ATI ON – 4 W E E KS

SC HEDULE M ON D AY

T U E SD AY

WE D N E SD AY

Bench press Chest Triceps

Squat Quads Hamstrings

Military press Deltoids Triceps

T H U RSD AY

F RI D AY

SAT U RD AY

Deadlift Back Traps

Biceps Calves Abs

SU N D AY

MO NDAY – BENCH PRESS / CHEST / TRI CEPS WE E K 1 E X E RCI SE

WE E K 2

WE E K 3

WE E K 4 RE ST

N OT E

1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*

120 sec

*Hard set but not to failure

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

120 sec

6/8/10DS = drop set… do 6 reps to failure, reduce weight, do 8 reps, reduce weight, do 10 reps

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

90 sec

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

90 sec

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

90 sec

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

90 sec

SE T S

RE P S

SE T S

RE P S

SE TS

RE P S

SE T S

RE P S

BE N CH P RE SS

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*

3

SM I T H M A CH I N E I N CL I N E BE N CH

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

CA BL E CROSS- OV E R

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

M A CH I N E P EC D E CK

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

LY I N G E Z BA R T RI CE P S E X T E N SI ON

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

ROP E T RI CE P S P RE SSD OWN

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

Hold stretch 2 sec

TUESDAY – SQU AT / QUA DS / HA M STRI NG S WE E K 1 E X E RCI SE

WE E K 2

WE E K 3

WE E K 4 RE ST

N OT E

1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*

180 sec

*Hard set but not to failure

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

120 sec

6/8/10DS = drop set… do 6 reps to failure, reduce weight, do 8 reps, reduce weight, do 10 reps

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

90 sec

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

90 sec

1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*

180 sec

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

90 sec

SE T S

RE P S

SE T S

RE P S

SE TS

RE P S

SE T S

RE P S

BA CK SQU AT

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*

3

M A CH I N E H ACK SQU AT

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

L E G E X T E N SI ON

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

L E G P RE SS

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

ROM A N I A N D E A D L I F T T OE S E L E VAT E D ON 1 ” P L AT E S

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*

3

LY I N G L E G CU RL

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

*Hard set but not to failure

W EDNESDAY – M I L I TA RY PRESS / DELTOI DS / TRI CEPS WE E K 1 E X E RCI SE

WE E K 2

WE E K 3

WE E K 4 RE ST

N OT E

1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*

120 sec

*Hard set but not to failure

3

1 x 10 (easy) 1 x 8 (mod.) 1 x 10-12*

120 sec

*Hard set but not to failure

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

120 sec

6/8/10DS = drop set… do 6 reps to failure, reduce weight, do 8 reps, reduce weight, do 10 reps

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

90 sec

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

90 sec

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

3

1 x 10 (easy) 1 x 8 (average) 1 x 6/8/10DS*

90 sec

SE T S

RE P S

SE T S