The Muscle 2 Weight Training Program _ Weight Training Guide

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  10. 02. 2017. The Muscle 2 weight training program | Weight Training Guidehttp://weighttraining.guide/training-programs/muscle-2/ 2/6 Lifters who have completed the Muscle programAnyone who has at least six months of consistent weight training experience Instructions Complete all four workouts once a week, in the order provided.The recommend workout schedule is ABXCDXX (where “A”, “B”, “C”, and “D” each represent aworkout day, and “X” represents a rest day). Try not to work out for four days in a row and havethree days o៛.Complete the exercises in the order provided.Perform all of the sets for each exercise before moving on to the sets of the next exercise.Rest for 30 to 60 seconds between sets.Rest for 1 to 2 minutes between exercises.Try to master the proper form of each exercise, including proper breathing technique.As you train, try to develop a mental connection with your muscles.If you can’t perform one of the exercises for some reason, see the Overview for alternatives.Choose a weight that will make hitting the rep range challenging. For example during the weekswhen you have to perform 9–11 reps, if you can’t manage 9 reps without breaking form, theweight is too heavy. If you can complete more than 11 reps without breaking form, the weight istoo light.Increase the weight whenever the reps become easier. Add a maximum of 5 lb or 2.5 kg to upper-body exercises, and a maximum of 10 lb or 5 kg to lower-body exercises.In weeks 1, 3, 5, and 7, take the last set of every exercise to failure—that is, keep doing reps untilyou can’t do another rep in good form. This is an intensity technique known as training to failure.Note that for some exercises, such as the barbell squat, you will not be able to safely train tofailure unless you have a training partner or spotter ready, in which case do not   train to failure.Don’t forget to warm up before, and cool down after, each workout. Each workout, including the warmup and cooldown, should take no longer than an hour.Once you have completed the Muscle 2 weight training program, you must take a deload week (aweek during which you must either rest or train lightly). Only then can you move on to the nextprogram, or redo the same program.Workout A (Upper Body)ExerciseSets x Reps*Weeks 1, 3, 5, 7Weeks 2, 4, 6, 8                     10. 02. 2017. The Muscle 2 weight training program | Weight Training Guidehttp://weighttraining.guide/training-programs/muscle-2/ 3/6 Medium-grip lat pull-down3 x 9–113 x 6–8T-bar row3 x 9–113 x 6–8Dumbbell bench press3 x 9–113 x 6–8Seated dumbbell overhead press2 x 9–112 x 6–8Cable face pull3 x 9–113 x 6–8Triceps dip with dumbbell between feet2 x 9–112 x 6–8Dumbbell cross-body hammer curl2 x 9–112 x 6–8*If possible, take the last set of every exercise to failureWorkout B (Lower Body)ExerciseSets x Reps*Weeks 1, 3, 5, 7Weeks 2, 4, 6, 8Barbell sumo squat (YouTube link)3 x 9–113 x 6–8Barbell one-leg hip thrust (YouTube link)2 x 9–112 x 6–8Seated or lying leg curl2 x 9–112 x 6–8 Standing dumbbell one-leg calf raise (YouTube link)3 x 20–253 x 15–20Lying side hip raise2 x 20–252 x 25–30Bicycle crunch3 x 20–253 x 25–30One-leg front plank (YouTube link)2 x 60–90 s2 x 60–90 s*If possible, take the last set of every exercise to failure. s = secondsWorkout C (Upper Body)ExerciseSets x Reps                     10. 02. 2017. The Muscle 2 weight training program | Weight Training Guidehttp://weighttraining.guide/training-programs/muscle-2/ 4/6 *Weeks 1, 3, 5,7Weeks 2, 4, 6,8Workout C (Upper Body)ExerciseSets x Reps*Weeks 1, 3, 5,7Weeks 2, 4, 6,8Cable twisting one-arm row (YouTube link)3 x 9–113 x 6–8Barbell bench press3 x 9–113 x 6–8Incline reverse-grip dumbbell bench press (YouTubelink)2 x 9–112 x 6–8Dumbbell lateral raise2 x 9–112 x 6–8Dumbbell bent-over lateral raise3 x 9–113 x 6–8Decline EZ-bar French press (YouTube link)2 x 9–112 x 6–8Incline dumbbell curl3 x 9–113 x 6–8*If possible, take the last set of every exercise to failureWorkout D (Lower Body)ExerciseSets x Reps*Weeks 1,3, 5, 7Weeks 2, 4,6, 8Barbell Romanian deadlift3 x 9–113 x 6–8Dumbbell Bulgarian split squat2 x 9–112 x 6–8Seated or lying leg curl2 x 9–112 x 6–8 Machine seated calf raise3 x 20–253 x 15–20Cable wood chop (YouTube link)2 x 9–112 x 6–8Captain’s chair leg and hip raise with dumbbell between feet (orhanging variation)3 x 9–113 x 6–8Wheel rollout2 x 10–152 x 15–20*If possible, take the last set of every exercise to failure                   
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