Muscle Building Workout, Next Stage

Muscle Building Workout, Next Stage 21/09/2011

Here is the next phase in our program series Getting Ready for Summer. To steal the line from coach Ian King, I shall call this phase Limping into Summer.

The methodology is a double superset: perform a superset for one muscle group, then rest and do another, different superset for the same muscle group. I've used a three-day split, assuming most people will train 3 days per week. As always, when attempting to gain muscle, ensure a sufficient daily carbohydrate intake (around 4 grams per kilogram of body mass), enough daily protein (around 1.6 grams per kilogram of body mass) and a post training drink containing 20-25 grams of high quality protein.

DAY ONE
A1. Incline dumbbell press, 4x6, 40X0, rest 10 seconds
A2. Incline barbell press, 4x10, 3110, rest 90 seconds
A3. Low decline dumbbell press with rotation, 4x8, 40X0, rest 10 seconds
A4. Low decline barbell press, 3x12, 3110, rest 90 seconds
B1. Pulldowns, wide pronated grip to throat, 4x6, 40X0, rest 10 seconds
B2. Seated row, medium pronated grip to ribs, 4x10, 3110, rest 90 seconds
B3. Pulldowns, close parallel grip, 4x8, 40X0, rest 10 seconds
B4. Seated row, close parallel grip, 3x12, 3110, rest 90 seconds

DAY TWO
A1. Front squat, heels elevated, 4x6, 40X0, rest 10 seconds
A2. Back barbell lunge, 4x10, 20X0, rest 90 seconds
A3. Hack squats, 4x8, 40X0, rest 10 seconds
A4. Leg press, feet low and turned out, 3x12, 3110, rest 90 seconds
B1. Lying leg curls, feet inward, 4x6, 40X0, rest 10 seconds
B2. Romanian deadlifts, 4x10, 3110, rest 90 seconds
B3. Standing good mornings, 4x8, 40X0, rest 10 seconds
B4. Back extensions, 3x12, 3110, rest 90 seconds

DAY THREE
A1. Preacher dumbbell curls, 4x6, 40X0, rest 10 seconds
A2. Preacher barbell curls, 4x10, 3110, rest 90 seconds
A3. Seated Zottman curls, 4x8, 40X0, rest 10 seconds
A4. Standing reverse grip curls with EZ bar, 3x12, 3110, rest 90 seconds
B1. Decline close-grip bench press, 4x6, 40X0, rest 10 seconds
B2. Decline dumbbell extensions, 4x10, 3110, rest 90 seconds
B3. Seated overhead extension with EZ bar, 4x8, 40X0, rest 10 seconds
B4. Seated low cable overhead extension with rope, 3x12, 3110, rest 90 seconds

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ABOUT TONY
Tony is the director of the Boutagy Fitness Institute and has recently completed a PhD in sports science at Charles Darwin University. He is also an Adjunct Associate at the University of the Sunshine Coast.

Previously, Tony has been a lecturer at the Australian Fitness Network, the Australian Institute of Fitness, the Australian Catholic University, NetFit New Zealand, New Zealand Weightlifting & is currently on the editorial board for The University of the Sunshine Coast's Fitness Research program, a member of the Australian Institute of Fitness Personal Training Advisory Panel and sits on an expert task force panel for Fitness Australia.

Having written strength workouts for athletes in 24 different sports, Tony is actively involved in strength & conditioning and providing educational seminars & resources for personal trainers.

Tony was the recipient of the 2004 Australian Fitness Industry’s Author of the Year Award and is a certified ART provider for the entire body and long nerve tract.

He is a member of the American Society of Nutrition (ASN), the American College of Sports Medicine (ACSM), the American Association for the Advancement of Science (AAAS), the National Lipid Association (NLA), the American Nutraceutical Association (ANA) and The National Strength & Conditioning Association (NSCA).

In his spare time, Tony enjoys cooking (mainly Thai), playing guitar (mainly classical) and reading (mainly ancient history).

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