Program 20 The Omega Beam

Omega Beams are powerful bio-electric energy beams that can track and disintegrate a
selected target. We are going to disintegrate muscle, but not your joints! So off we go
for another 12 weeks of hard work and results!

This program we added back in a separate arm day. As you may or may not know I took
it out of programs 18 and 19 to focus more on torso and less on arms (arms still getting
a lot of work from all the extra chest band back work).

We will continue to use high intensity technique waving as well as it remains a key
element in introducing new stimulus to an already advanced plan.

High Intensity Technique waving:

Week 1 and 2 Emphasis on drop sets and iso holds

Week 3 and 4 Emphasis on forced reps (both concentric and eccentric) and partials

Week 5 and 6 Rest/Pause sets

Week 7 and 8 Emphasis on forced reps (both concentric and eccentric) and partials

Week 9 and 10 Emphasis on drop sets and iso holds

Week 11 and 12 Rest/Pause sets

Challenge sets are sprinkled in to add even more intensity on occasion.

Band work is sprinkled into the program at various points as well. Using bands and
chains are optional as I realize not every gym is accommodating.

Here are the bands you will need from EliteFTS:

- 1 grey average band (for use with good mornings)
- 1 orange micro mini (for face pulls and women use on chest press machines
often)
- 2 red long pro minis (for chest presses)
- 1 red short pro mini (for spidercrawls)

The Mountain dog band pack is being revised to include these.

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This is a 4-6 day week program. If you have mastered the art of peri-workout nutrition it
can be up to 6 sessions due to your recovery. I attached a separate document that
consists of these optional/pump workouts You will add these based on recovery and your
areas that need the most improvement.

The extra volume is done in a way to not hurt you or tear up your joints. Remember that
every time you train hard, you create an anabolic opportunity for the muscle provided
you feed it correctly.

If you are doing 4 days a week, you simply do the base four days.

If you are doing 5 days a week, add one workout from the optional/pump workout
document. Select a workout that is your most needed area of improvement.

If you are doing 6 days a week, add two workouts from the optional/pump workout
document. Select workouts that are your two most needed area of improvement.

I prefer 6 days with an off day to totally recharge. If you are pre-contest we may in fact
do 7 days though in which everything will get hit twice.

Here is one way to set up the 6 day plan If you wanted to do only 5 days you would
simply drop one of the optional workouts.
Day 1 Legs (heavy)
Day 2 Chest/Shoulders (heavy)
Day 3 Back/Bis (heavy)
Day 4 Arms
Day 5 OFF
Day 6 Chest/Shoulders (optional)
Day 7 Back (optional no low back work)

*We are going to ramp up volume over the first 2 weeks and do a lighter week or two at
the end of the 12 weeks. Most folks then do some pretty light training for 1-2 weeks
before going to the next program.

Week 1 Low to Moderate Volume

Week 1 and 2 Emphasis on drop sets and iso holds

Chest - 10 sets & Shoulders - 9 sets:

Flat Dumbell Twist press - These are awesome. It's all about the squeeze. Lay flat on bench with dumbells,
lower them and arch your chest so that you get a good stretch, at the bottom, turn your palms so that
they are facing each other. This will allow the fibers on your inner pecs to stretch and work more. Now
when you drive the weight up, as you drive turn your pinkies in and squeeze at the top. You can't do as
much weight as a regular dumbell press, but you will get a great contraction. Once you find a good
weight, do 3 sets of 10. 3 total work sets

Goal Activate and pump

Barbell Incline - 2 warm sets of 8, then pyramid up doing sets of 8. For example, I do something like 225,
250, 275, 315 etc. after 1 or 2 warm ups. Keep going up until you can't get 8, then stop. You should get to
this point in about 4 sets. Drive up hard! We will call this 4 sets so dont take too big of weight jumps and
cheat yourself out of volume. 4 total work sets

Goal Train explosively

Stretch pushups (w/ 2 chains across your back if you can) - Place two flat benches beside each other or if
you have them, 2 aerobic step up benches raised. You are going to get in the middle with each hand on a
different bench and do pushups - sink down in the middle really low - get an awesome stretch. Keep your
chin up. Don't let your lower back sway. Your feet will be on the ground. Stretch really well at the bottom,
and drive up and squeeze. Use a fairly wide grip so you can really open your chest up. 3 sets of 20. You
should have a sick pump at this point. I have video of this on my YouTube channel using raised aerobic
step benches as the primary means of delivering the stretch. This exercise will greatly help your flexibility.
On your last rep of every set come half way up and hold it for as long as you can. 3 total work sets

Goal Work muscle from stretched position

Dumbell bent over laterals- 3 sets of 20 here after 1 warm up. I am a huge believer in training rear delts.
You will notice in the weeks to come I do some unusual rep ranges on rear delts. Be prepared. 3 total
work sets.

Goal Supramax pump

Barbell front raise. Grab a barbell with a grip outside shoulder width (kind of wide) and raise out in front
of you for front delts. Go all the way up to over your head. - 3 sets of 12. Your shoulders should be on fire
at this point 3 total work sets.

Goal Supramax pump

Dumbell side lateral partial raises- Grab very heavy dumbells, tilt your head back, and just sort of swing
them out with straight arms to the side. You will only come up about a 1/3 of the way. These are heavy
partials. Heavy partials for high reps on these will blast your side delts. 3 sets of 30. 3 total work sets.

Goal Supramax pump

Legs 12 sets:

Seated leg curl On these do 3-4 good warm up sets and then I want you to do this. Alternate legs so
one rep with one leg, and then the other. Really focus on the contraction you get on each rep. Doing
these one leg at a time allows you to really feel the ham contracting hard. Do 10 reps on each leg. You are
going to do 4 sets. At the end of each set I then want you to pump out 10 more reps with both legs at
once. Make sure you alternate the leg that goes first on each set so one leg doesnt get obliterated more
than the other. 4 total work sets.

Goal Activate and pump hams

Leg press Lets start this program with some ball busting leg presses! I want you to do a few sets of 15 or
so to warm up and then start increasing the weight doing sets of 10 adding a plate on each side as you up.
You will keep doing sets of 10 until you can barely get 10. I want you to feel like the last 2-3 sets are fairly
tough. Once you get to this weight you are going to do a challenge set. Here is how it works, once you get
to that set where you barely do 10, be prepared for a hard drop set. Do your 10 and then drop the weight
about 40% and go BALLS OUT until you have to rack the weight. I would like for these to be continuous,
but if you want to stop a few times to grind out even more reps, be my guest. We will call this 3 work sets.
3 total work sets.

Goal Supramax pump

Bulgarian split squats I am attaching a video on these just so you can see set up. You are going to grab a
medium dumbell and do 3 sets of 8. After the 8th rep do a 15 second isohold on each rep. 3 total work
sets.

Intra-set stretching - After each of the Bulgarian squat working sets, I want you to do a 30 second hard
quad stretch.

https://www.youtube.com/watch?v=I1Ee3M6SDgQ

Goal Supramax pump

Dumbell stiff legged deadlift Do 2 sets of 10 here. Dont come all the way up, just come up of the way
and really work the stretch. Your legs will be loaded with blood. 2 total work sets.

Goal Work muscle from stretched position

Back - 14 sets

One arm barbell row Do plenty of warm up sets working your way to a good working weight. Once you
find the right weight, do 3 sets of 8. Just grind away on these. Get a good stretch on every rep. As always
keep your hip up a little higher on the side you are working so that your lower lat is stretched harder as
well. I attached an old video to demo this. Notice in the mirror the one hip is higher and I am getting a
good stretch. Also make sure to use your resting arm as a brace to steady your body. Dont just let it hang
loosely. 3 total work sets.

https://www.youtube.com/watch?v=ExuDK5iWKM8&index=8&list=PLA808445EA052D63A

Note: I still think using chains on these is an awesome add on if you like. Feel free to do that if you have
them.

https://www.youtube.com/watch?v=ER8Tt5r49DU&index=31&list=PLA808445EA052D63A

Goal Get some blood flowing and pre-pump your lats

Away facing pulldowns I am not worried about a big stretch on these either! Drive your elbows down
hard and flex your lower lats. If you are unfamiliar with this exercise check the link below for a form
refresher. Try to set the pad up so you can wrap your lower back around it, Youll see what I mean in the
video. Do 3 sets of 10. On your last set do a drop set. Drop the weight some and crank out another 8 to 10
reps. 3 total work sets.

http://www.youtube.com/watch?v=fAxC5YuZrrg&list=PLA808445EA052D63A&index=34

Goal Supramax pump

Single arm supinated pulldown On these remember all the basic queues. Tilt torso back a little and keep
your body right there, driving your elbow straight down and flexing lower lat hard at the bottom. Do all
your rep on one side, and then do the other side. Do 3 sets of 12 here. On your last set I want you to hold
the bottom flexed position and squeeze hard for 7 seconds. Do this iso tension rep on both sides. 3 total
work sets.

Goal Supramax pump

Dumbell shrug You are going to do one mega drop set here. Find a weight that is a tough 10 doing a 3
second contraction at the top with. Do that and immediately drop the weight and do another 10 with less
weight. Then immediately drop the weight and do this again for another 10. 1 total work set.

Note: Women do 3 x 10 of dumbell pullovers lying on a bench not across it, as seen on my YouTube
channel.

http://www.youtube.com/watch?v=LfC0SwxAkho&index=4&list=PLA808445EA052D63A

Goal Supramax pump

Rack pulls Pull form midshin. Reset at the bottom on every rep. Do 3 sets of 5. The eight should be
tough but I dont want this to be so heavy you just use your whole body. I want you to focus on using your
lats. As you stand up flex your lats, keep them tight, and especially flex them as you lower the weight back
down. I only use 275 or so on these. 3 total work sets.

Goal Supramax pump in your spinal erectors

Banded hyperextensions Do 1 set of 30. If you have to pause a few times to get the reps that is ok. But
get 30. 1 total work set.

Goal Supramax pump in your spinal erectors

Biceps - 10 sets / Triceps - 12 sets

Goal The strategy for arm training is for maximum pump. Take as many sets as you need to warm up.

Do plenty of curls and pushdowns to get your elbows greased up and ready to go.

EZ bar curl Do 3 sets of 10-15 light to warm up. Grab a moderate weight. Do 10 perfect reps and set
weight down. Count to 10, and repeat. Do 5 sets total - so 5 sets of 10 with 10 second breaks. The first
few sets you will be able to flex hard. Now as the sets progress it is going to burn so bad you will have to
focus and maybe use a little momentum. Still try to maintain form though and work through the burn. The
last 2 sets should have your arms screaming. 5 total work sets.
Hammer curls - same thing - 3 sets of 10 with 10 second breaks. Flex as hard as you can throughout the
entire range of motion. 3 total work sets.

EZ Bar Preacher curls Do these real slow on the eccentric phase. Dont drop the weight into the stretch
fast unless you want a bicep injury. Don't be afraid to use a light to moderate weight on these. I let my
arms straighten very gently out to about of the way (but not totally straight), and curl up with
deliberate form. Do 8 reps per set. 2 total work sets.

Rope pushdowns Do 2 warm up sets then execute this superset 4 times. Do sets of 12 here. Take these
to lockout and flex hard. Drive blood in there.

Supersetted with

Dips between benches These should be done with a very slow eccentric. In other words lower your
body really slow then drive up hard. Just go to failure on all of these.

This is 8 total work sets via 4 rounds

Skullcrushers/lying extensions Do 4 sets of 12 here. Your elbows should be nice and warmed up now
and you dont have to use heavy weight on these. Keeping your elbows healthy is a maor factor in being
able to stay health and injury free. Use perfect form and get a good stretch at the bottom. 4 total work
sets.

Calves

For calves you are going to alternate between these 3 routines. Just start with #1 and then do 2 then 3,
and keep going through rotation as many times as calves will allow.

On your standing raises, I want you to move your feet out wider when you do these, so that more
pressure is on the ball of your foot. This will help build up the inside of your calves/gastrocs faster.

Routine #1
http://mountaindogdiet.com/advanced/workouts-advanced/miscellaneous/monster-calves/

Routine #2
http://www.youtube.com/watch?v=XLxnXx6V7Ng
Routine #3
https://www.youtube.com/watch?v=u4tDVhk5t8s

On routine #3
Superset - Do a seated raise for 10 reps with a 10 second hold at top, followed by the tibia work as show
in video for 15 reps. Use whatever method you need to, to do tibia.

Do 3 rounds and then on your last superset do a forced 10 second stretch (gentle push) on the seated
calve and watch carefully how we do a mechanical dropset by changing body position on the tibia work.
Do a few drops and then isoholds to finish off your tibia. This is nasty.

NOTE: Here is another option to train tibia.

http://www.youtube.com/watch?v=lMbhfK-xUzo

Abdominals 8 sets

Do 2 times this week on whatever days you want.

Pick one exercise from the following to hit lower abs:

- Hanging Leg Raises
- Leg raises with your elbows supported on pad
- Leg raises on a decline board/bench
- V ups

Pick one exercise from the following to hit upper abs:

- Incline sit ups
- Rope pulldowns/crunches
- Band crunches

For abs these will always be simple. You will pick an exercise from the first list and do 4 sets of 15-25
reps depending on how hard they are. Next you will pick an exercise from the upper ab list, and do the
same. Each ab workout will be 8 sets.