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35 views

Work Out PDF

Uploaded by

patasapestosas
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
You are on page 1/ 9

WEEK 1

DAY 1 CHEST AND BICEPS


Exercise Warm up Working Rest Failure Beyond Total
x reps Sets x Between Sets Failure Sets
Reps Sets (sets)
Barbell Bench 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Press
Incline Dumbbell 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
press
Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
E-Z Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Dumbbell curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

DAY 2 BACK AND TRICEPS


Lat Pulldown 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Lying T-Bar Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Tricep 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Pushdowns

DAY 3 LEGS
Squats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets
Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

DAY 4 SHOULDERS
Military 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Dumbbell Press
Seated Side 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Lateral Raises
Standing 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Dumbbell Front
Raise
Bent-over 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Reverse Flys (Rear
Delts)
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

43 www. TheMuscleMaximizer.com
WEEK 2
DAY 1 CHEST AND BICEPS
Exercise Warm up Working Rest Failure Beyond Total
x reps Sets x Between Sets Failure Sets
Reps Sets (sets)
Flat Dumbbell 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Press
Incline Barbell 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Press
Incline Dumbbell 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Fly
Preacher Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Hammer Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

DAY 2 BACK AND TRICEPS


Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Lat Pulldown 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Single Arm Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Tricep 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Pushdowns
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

DAY 3 LEGS
Squats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets
Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Stiff Legged 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Deadlift
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

DAY 4 SHOULDERS
Military Barbell 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Press
Standing Side 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Lateral Raises
Seated Front 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Raise
Rear Delt 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Machine
Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved. 44
WEEK 3
DAY 1 CHEST AND BICEPS
Exercise Warm up Working Rest Failure Beyond Total
x reps Sets x Between Sets Failure Sets
Reps Sets (sets)
Barbell Bench 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Press
Incline Dumbbell 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Press
Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Seated Dumbbell 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Curl
Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

DAY 2 BACK AND TRICEPS


Lat Pulldown 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Underhand Rows 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Tricep Rope 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Pushdowns

DAY 3 LEGS
Squats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets
Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Leg 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Curls
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Standing Calf 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Raises

DAY 4 SHOULDERS
Bent Lateral 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Raises
Military 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Dumbbell Press
Standing 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Dumbbell Front
Raise
Bent-over 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Reverse Flys (Rear
Delts)
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

45 www. TheMuscleMaximizer.com
WEEK 4
DAY 1 CHEST AND BICEPS
Exercise Warm up Working Rest Failure Beyond Total
x reps Sets x Between Sets Failure Sets
Reps Sets (sets)
Barbell Bench 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Press
Incline Dumbbell 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
press
Flat Dumbbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
E-Z Barbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

DAY 2 BACK AND TRICEPS


Lat Pulldown 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lying T-Bar Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Tricep 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Pushdowns

DAY 3 LEGS
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Lunges 1 x 10 4 x 10-12 90 sec 0 sets 0 sets 5 sets
Leg Curls 1 x 10 3 x 10-12 90 sec 1 x 8-10 0 sets 5 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

DAY 4 SHOULDERS
Military 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Press
Seated Side 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lateral Raises
Standing 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Front
Raise
Bent-over 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Reverse Flys (Rear
Delts)
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved. 46
WEEK 5
DAY 1 CHEST AND BICEPS
Exercise Warm up Working Rest Failure Beyond Total
x reps Sets x Between Sets Failure Sets
Reps Sets (sets)
Flat Dumbbell 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Press
Incline Barbell 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Press
Incline Dumbbell 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Fly
Preacher Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Hammer Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

DAY 2 BACK AND TRICEPS


Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lat Pulldown 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Single Arm Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Tricep 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Pushdowns
Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

DAY 3 LEGS
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Stiff Legged 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Deadlift
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

DAY 4 SHOULDERS
Military Barbell 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Press
Standing Side 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lateral Raises
Seated Front 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Raise
Rear Delt 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Machine
Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

47 www. TheMuscleMaximizer.com
WEEK 6
DAY 1 CHEST AND BICEPS
Exercise Warm up Working Rest Failure Beyond Total
x reps Sets x Between Sets Failure Sets
Reps Sets (sets)
Barbell Bench 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Press
Incline Dumbbell 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Press
Flat Dumbbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Seated Dumbbell 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Curl
Barbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10

DAY 2 BACK AND TRICEPS


Lat Pulldown 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Seated Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Underhand Rows 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Skull Crushers 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Tricep Rope 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Pushdowns

DAY 3 LEGS
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets
Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets
Standing Leg 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets
Curls
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets
Standing Calf 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets
Raises

DAY 4 SHOULDERS
Bent Lateral 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets
Raises
Military 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10
Dumbbell Press
Standing 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets
Dumbbell Front
Raise
Bent-over 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets
Reverse Flys (Rear
Delts)
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets

Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved. 48
WEEK 7
DAY 1 CHEST AND BICEPS
Exercise Warm up Working Rest Failure Beyond Total
x reps Sets x Between Sets Failure Sets
Reps Sets (sets)
Barbell Bench 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Press
Incline Dumbbell 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
press
Flat Dumbbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
E-Z Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Dumbbell curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

DAY 2 BACK AND TRICEPS


Lat Pulldown 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Seated Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Lying T-Bar Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Skull Crushers 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Tricep 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Pushdowns

DAY 3 LEGS
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls 1 x 10 3 x 10-12 90 sec 1 x 8-10 0 sets 5 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets

DAY 4 SHOULDERS
Military 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Dumbbell Press
Seated Side 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lateral Raises
Standing 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbbell Front
Raise
Bent-over 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Reverse Flys (Rear
Delts)
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

49 www. TheMuscleMaximizer.com
WEEK 8
DAY 1 CHEST AND BICEPS
Exercise Warm up Working Rest Failure Beyond Total
x reps Sets x Between Sets Failure Sets
Reps Sets (sets)
Flat Dumbbell 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Press
Incline Barbell 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Press
Pec Deck No 7 x 10 30-45 secs 0 sets 0 sets 7 sets
warmup
Hammer Curl 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Preacher Curl No 7 x 10 30-45 secs 0 sets 0 sets 7 sets
warmup

DAY 2 BACK AND TRICEPS


Seated Row 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Lat Pulldown 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Lying T-bar Row No 7 x 10 30-45 secs 0 sets 0 sets 7 sets
warmup
Tricep 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Pushdowns
Rope Pushdowns No 7 x 10 30-45 secs 0 sets 0 sets 7 sets
warmup

DAY 3 LEGS
Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets
Stiff Legged 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Deadlift
Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Seated Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Press No 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
warmup

DAY 4 SHOULDERS
Standing Side 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Lateral Raises
Seated Front 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Raise
Rear Delt 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Machine
Barbell Shrugs 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Machine No 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Shoulder Press warmup

Copyright 2011 Kyle Leon & www.TheMuscleMaximizer.com. All rights are reserved. 50
WEEK 9
DAY 1 CHEST AND BICEPS
Exercise Warm up Working Rest Failure Beyond Total
x reps Sets x Between Sets Failure Sets
Reps Sets (sets)
Barbell Bench 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Press
Incline Dumbbell 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Press
Pec Deck No 7 x 10 30-45 secs 0 sets 0 sets 7 sets
warmup
Seated Dumbbell 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Curl
Straight-bar cable No 7 x 10 30-45 secs 0 sets 0 sets 7 sets
curl warmup

DAY 2 BACK AND TRICEPS


Lat Pulldown 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Seated Row 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Underhand Rows No 7 x 10 30-45 secs 0 sets 0 sets 7 sets
warmup
Skull Crushers 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Tricep Rope No 7 x 10 30-45 secs 0 sets 0 sets 7 sets
Pushdowns warmup

DAY 3 LEGS
Squats 2 x 10 4 x 10-12 3 mins 0 sets 0 sets 6 sets
Standing Leg 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Curls
Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Calf 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Raises
Hack Squat No 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
warmup

DAY 4 SHOULDERS
Bent Lateral 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Raises
Standing 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Dumbbell Front
Raise
Bent-over 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Reverse Flys (Rear
Delts)
Dumbbell Shrugs 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Machine No 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Shoulder Press warmup

51 www. TheMuscleMaximizer.com

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