Somanabolic Weight Training PDF

Somanabolic Weight Training
NOTICE
Kyle Leon, Muscle Meals inc and its owners, agents, affiliates and employees will not be
held responsible or liable for any injury sustained while lifting or moving weights at your
home, gym or elsewhere. Always consult with your physician before beginning any
weight-training program. If you experience any strain or pain while training, stop and
immediately consult your family doctor.
© Somanabolic Muscle Maximizer www.themusclemaximizer.com

2010.
All rights reserved.
Hello and welcome!
I want to start off by quickly congratulating you for making the decision to take
your physique to the next level using the Somanabolic Weight Training 9 week
program.(SWT)
You won’t regret it!
I’m very excited for you to hit this fast-track 9 week lean muscle building program
because I know what it has done for me in the past and I know what it is about to
do for you.
That’s why I’m going to get you started as quickly as I can without filling this
program with a bunch of complicated science that will have you on your
computer reading instead of in the gym LIFTING!!
I made this a short, straight to the point program that gives you exactly what you
want and need without any B.S filler or useless, complicated blabbering.
That’s not my style.
I’m about getting you RESULTS and getting them FAST.
This is the exact 9 week program that I used based on my somatotype to pack on
21 pounds of muscle in just 8 weeks.
By now you should understand what your somatotype is through the information
provided in the Somanabolic Muscle Maximizer.
This is very important for you to determine before you move on.
The SWT program is based specifically around your somatotype and the goal of
gaining pure lean muscle fast without any fat.
The best bodybuilders and fitness models in the world all recognize the need to
train specific ways that favor their genetics. This can be referred to as somato-
specific weight training.

2010.
There is not a “one size fits all” approach to training if you are serious about
taking your body to the next level.
I’m talking about the level that really gets you noticed.
Any weight training program that doesn’t customize the training based around
YOUR somatoype will not maximize your muscle gains because there are so many
important variables that are completely ignored.
For example, your somatotype will determine exactly;
- What exercises you should be doing

- How many sets you need to be doing
- How many reps you need to do per set
- How many sets you train to failure
- If you should train past failure
- How much rest time in between sets
The SWT 9 week program takes care of all of that for you along with more
advanced techniques used to break through any muscle building plateau.
The SWT program has been developed for intermediate-advanced weight

trainers. Beginners can still benefit from this program when you know how to
perform all of the basic exercises with proper form. If you are completely new to
weight training I do recommend at least 3 months of training with weights and
mastering proper form before using this program.
It is important that we cover some topics that are keys to packing on the most
muscle humanly possible with the SWT program.

2010.
Key 1- Training to failure
Many people misunderstand and have various definitions of what training to

failure is. Let me define it so that you are clear:
Training to failure is performing an exercise to the point where you cannot

complete another rep using proper form. It is the point where your muscles
physiologically fail, NOT when you “think” you can’t complete another rep.
When you are performing a training to failure set, you must perform the set with
proper form UNTIL your muscles physically fail you.
In the SWT program training to failure is strategically and specifically based

around what’s best for your somatotype. You will be training to failure on these
specific sets ONLY.
This will make sure all your muscle fibers have been fully stimulated without
overdoing it and without risking overtraining.
Following this exact program and performing these sets correctly is very
important and is vital to gaining muscle. Training to failure on more sets than
outlined will have the OPPOSITE effect that you want so DO NOT think you are
helping yourself by doing so. Training to failure on less sets that outlined will be
shortchanging yourself and result in less muscle growth than you’re capable of.
Long and short of it is to just follow the program and you’ll be all good!!
Key 2- Training Past Failure

In SWT there will be specific times when you will be required to train past failure.
For these sets, you WILL require a spotter that knows what he/she is doing.
Training past failure is when you have reached failure and now require a spotter
to help you complete 1 more repetition. This spotter must be instructed to NEVER
allow the movement of the weight to completely stop. A good spotter will make

2010.
you work extremely hard, but will always give you just enough help to keep the
weight moving slowly towards the finishing position.
We do not want you staying “stuck” for any length of time if possible.
Key 3-Growth Sets

Growth sets are the sets MOST responsible for pushing your muscle growth
forward from one workout to the next. You have the opportunity to take
advantage of growth sets every workout in this 9 week program.
A true growth set requires more work from the muscle being trained than the
previous workout.
This is achieved by:
- Lifting more weight in a training to failure or past failure set for the same
reps as the previous workout.
- Completing more reps in a training to failure or past failure set with the
same weight as the previous workout.
- Doing the same weight and reps in a training to failure or past failure set
BUT with a MORE fatigued muscle starting the set than the previous
workout.
You have to look at these sets as a wonderful opportunity to improve, progress

and stimulate new muscle growth each workout!
SWT 9 week program has identified these sets for you in the form of a light blue
highlight (eg 1 x 8-10). It will be up to you what to do with them.
You must be mentally and physically prepared for these sets if you are going to
get the most out of them.
You must zone out everything around you.

2010.
While preparing for your set, I recommend putting your head down and closing
your eyes for a brief second or two. Tell yourself that this is your chance to make
this workout a success. This is your chance to grow. Visualize exactly what you’re
going to do. Then take a very deep breath in, explode and do it!
Key 4-Rest Time
Your rest time in between sets will be specifically based on your somatotype for
the goal of gaining lean muscle without fat. This is very precise and should be
followed as closely as possible. You will notice great differences in rest time
between certain somatotypes and less differences between others.
Key 5- Free Weights and Machines
You will also notice that there is no “one size fits all” approach to this topic either.
Lately you’ll hear a lot of people demonizing machines but we can strategically
utilize both free weights and machines for maximal muscle growth. Your
somatotype will determine how to best take advantage of machine work.
Also, you will find we take advantage of machines on pre-fatigued muscles

especially in weeks eight and nine to engorge the muscle with as much blood
possible which can encourage muscle growth.

2010.
Find your somatotype below and follow the SWT nine week program exactly for
maximal lean muscle growth.
By now you should know everything you need to know to get started.
Let’s get you going!

2010.

2010.
Note on cardio:
You will notice there is no cardio required in your 9 week training program. You
WILL gain maximum muscle without any fat by following the SMM and the SWT
alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you
choose to do cardio. Studies have shown minimal amounts of low intensity cardio
can be an active form of recovery because it shuttles more oxygen, nutrients, and
blood to the muscles. I definitely notice this to be true following a leg training day
but that’s about it. The decision is yours, but if you choose to add low intensity
cardio do not overdo it!
Note on abs/core training:
Your core training is important, but the concern of this 9 week program is to pack-
on as much muscle possible without any fat. Because of this, the SWT’s focus is
on your weight training regimen. There is not a required abdominal/core training
component in this particular 9 week program. That being said, it is recommended
that you train your core 2-3 times per week for 10-15 minutes. The focus of your
exercises should be balanced between lower, middle and upper abdomen as well
as your obliques.
Your success over the next 9 weeks will be directly related to how closely you
follow the program below. You will need to do the outlined exercises, sets and
reps in order while following the appropriate rest time to achieve maximum
results. Lastly, your growth sets have been identified for you in blue below. Dig
deep mentally, physically, and push your body to its limits for these sets
knowing you are triggering what’s needed for new muscle growth.

2010.
WEEK 1
Working Rest Beyond
Warm up Sets x Between Failure Failure Total
Exercise x reps Reps Sets Sets (sets) Sets
Day 1 Chest and
Biceps
Barbell Bench Press 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Incline Dumbell press 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Flat Dumbell Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
E-Z Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Dumbell curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Day 2 Back and

Triceps
Lat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Lying T-Bar Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Tricep Pushdowns 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Day 3 Legs
Squats 2 x 10 3 x 10-12 3 mins 1 x 8-10 0 sets 6 sets
Lunges 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Military Dumbell Press 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets

Seated Side Lateral
Raises 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Standing Dumbell
Front Raise 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Bent-over Reverse
Flys (Rear Delts) 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Dumbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets

2010.
WEEK 2
Working Rest Beyond
Day 1 Chest and
Biceps
Flat Dumbell Press 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Incline Barbell Press 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Incline Dumbell Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Preacher Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Hammer Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Day 2 Back and

Triceps
Single Arm Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Day 3 Legs
Leg Press 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Military Barbell Press 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Standing Side Lateral
Seated Front Raise 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Rear Delt Machine 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Barbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets

2010.
WEEK 3
Working Rest Beyond
Day 1 Chest and
Biceps
Incline Dumbell Press 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Seated Dumbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Day 2 Back and

Triceps
Underhand Rows 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Tricep Rope
Pushdowns 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Day 3 Legs
Hack Squat 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Bent Lateral Raises 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets

Standing Dumbell
Bent-over Reverse

2010.
WEEK 4
Working Rest Beyond
Day 1 Chest and
Biceps
Incline Dumbell press 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
E-Z Barbell Curl 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Dumbell curl 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Day 2 Back and

Triceps
Lying T-Bar Row 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Day 3 Legs
Day 4 Shoulders

Seated Side Lateral
Standing Dumbell
Bent-over Reverse

2010.
WEEK 5
Working Rest Beyond
Day 1 Chest and
Biceps
Flat Dumbell Press 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Incline Dumbell Fly 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Preacher Curl 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Hammer Curl 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Day 2 Back and

Triceps
Single Arm Row 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Day 3 Legs
Day 4 Shoulders
Military Barbell Press 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Seated Front Raise 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Rear Delt Machine 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets

2010.
WEEK 6
Working Rest Beyond
Day 1 Chest and
Biceps
Barbell Bench Press 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Incline Dumbell Press 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Flat Dumbell Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Seated Dumbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Day 2 Back and

Triceps
Lat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Underhand Rows 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Tricep Rope
Pushdowns 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Day 3 Legs
Day 4 Shoulders
Bent Lateral Raises 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Military Dumbell Press 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Standing Dumbell
Bent-over Reverse

2010.
WEEK 7
Working Rest Beyond
Day 1 Chest and
Biceps
Barbell Bench Press 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Incline Dumbell press 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Flat Dumbell Fly 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
E-Z Barbell Curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Dumbell curl 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Day 2 Back and

Triceps
Lat Pulldown 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Seated Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Lying T-Bar Row 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Skull Crushers 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Tricep Pushdowns 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Day 3 Legs
Day 4 Shoulders
Military Dumbell Press 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

Seated Side Lateral
Standing Dumbell
Bent-over Reverse

2010.
WEEK 8
Working Rest Beyond
Day 1 Chest and
Biceps
Flat Dumbell Press 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Incline Barbell Press 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
No 30-45
Pec Deck warmup 7 x 10 secs 0 sets 0 sets 7 sets
Hammer Curl 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
No 30-45
Preacher Curl warmup 7 x 10 secs 0 sets 0 sets 7 sets
Day 2 Back and

Triceps
Seated Row 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Lat Pulldown 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
No 30-45
Lying T-bar Row warmup 7 x 10 secs 0 sets 0 sets 7 sets
Tricep Pushdowns 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
No 30-45
Rope Pushdowns warmup 7 x 10 secs 0 sets 0 sets 7 sets
Day 3 Legs
Squats 2 x 10 4 x 10-12 3 mins 0 sets 0 sets 6 sets
Leg Extension 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Seated Calf Raises 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
No 30-45
Leg Press warmup 7 x 10-12 secs 0 sets 0 sets 7 sets
Day 4 Shoulders
Raises 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Seated Front Raise 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Rear Delt Machine 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Barbell Shrugs 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Machine Shoulder No 30-45
Press warmup 7 x 8-10 secs 0 sets 0 sets 7 sets

2010.
WEEK 9
Working Rest Beyond
Day 1 Chest and
Biceps
Barbell Bench Press 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Incline Dumbell Press 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
No 30-45
Seated Dumbell Curl 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
No 30-45
Straight-bar cable curl warmup 7 x 10 secs 0 sets 0 sets 7 sets
Day 2 Back and

Triceps
Lat Pulldown 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Seated Row 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
No 30-45
Underhand Rows warmup 7 x 10 secs 0 sets 0 sets 7 sets
Skull Crushers 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Tricep Rope No 30-45
Pushdowns warmup 7 x 10 secs 0 sets 0 sets 7 sets
Day 3 Legs
Standing Leg Curls 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Standing Calf Raises 1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
No 30-45
Hack Squat warmup 7 x 10-12 secs 0 sets 0 sets 7 sets
Day 4 Shoulders
Bent Lateral Raises 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Standing Dumbell
Front Raise 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Bent-over Reverse
Flys (Rear Delts) 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Dumbell Shrugs 1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets

2010.

2010.
Notice
The following program requires you to perform supersets. If you are familiar with
supersets by all means continue on, but if you have not heard of them or need a
refresher please read the next couple of paragraphs so you have a full
understanding.
Supersets
Supersets are essentially two exercises performed back to back that commonly
target opposing muscle groups, namely one agonist and one antagonist (also
known as push and pull) muscle group. Examples of such muscles are the biceps
and triceps, hamstrings and quads, and chest and back.
They are also different from normal sets as you don't rest between exercises,
whereas you would normally take anywhere from 30 seconds to 2 minutes
depending on your somatotype.
Note on cardio:

2010.
as your obliques.

2010.
WEEK 1
Working Rest Beyond
Day 1- Shoulders
Military Dumbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Side Lateral
Raises 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Dumbell Front
Raise 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys
(Rear Delts) 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Dumbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 2- Biceps and

Triceps
Standing E-Z Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Dumbell
Hammer Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
E-Z Bar Preacher Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Overhead Rope Extensions 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Close-Grip Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 3 - Legs
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Dumbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Flat Bench Dumbell Flys 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Dumbell Flys 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Cable Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Close Grip Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

2010.
WEEK 2
Working Rest Beyond
Warm up x Sets x Between Failure Failure Total
Exercise reps Reps Sets Sets (sets) Sets
Day 1- Shoulders
Military Barbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Front Raise 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Rear Delt Machine 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 2- Biceps and

Triceps
Straight Bar Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Dumbell Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Reverse Grip E-Z Bar
Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Single Arm Rope
Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Overhead
Dumbell Extensions 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Reverse Grip Straight
Bar Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 3 - Legs
Day 4 - Chest
Flat Bench Dumbell
Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Pec Deck 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
One-arm Dumbell Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

2010.
WEEK 3
Working Rest Beyond
Day 1- Shoulders
Bent Lateral Raises 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 2- Biceps and

Triceps
Standing Dumbell
Standing E-Z Bar Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Dumbell Preacher Curls
(alternating arms) 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Straight Bar Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 3 - Legs
Day 4 - Chest
Decline Barbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Cable Flys 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 5 - Back
Lat Pulldown 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated One-arm Cable
Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Wide Grip Pulldown 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

2010.
WEEK 4
Working Rest Beyond
Day 1- Shoulders
Seated Side Lateral
Day 2- Biceps and

Triceps
Standing E-Z Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Dumbell
E-Z Bar Preacher Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Overhead Rope Extensions 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 3 - Legs
Day 4 - Chest
Day 5 - Back
Seated Cable Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Close Grip Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

2010.
WEEK 5
Working Rest Beyond
Day 1- Shoulders
Military Barbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Front Raise 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Rear Delt Machine 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 2- Biceps and

Triceps
Straight Bar Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Dumbell Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Single Arm Rope
Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Overhead
Dumbell Extensions 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Bar Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 3 - Legs
Day 4 - Chest
Flat Bench Dumbell
Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Pec Deck 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
One-arm Dumbell Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets

2010.
WEEK 6
Working Rest Beyond
Day 1- Shoulders
Bent Lateral Raises 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Military Dumbell Press 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Day 2- Biceps and

Triceps
Standing Dumbell
Hammer Curls 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Standing E-Z Bar Curls 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
(alternating arms) 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Straight Bar Pushdowns 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Skull Crushers 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Close-Grip Pushdowns 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Day 3 - Legs
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Incline Barbell Press 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Decline Barbell Press 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Standing Cable Flys 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 5 - Back
Lat Pulldown 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Rows 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Wide Grip Pulldown 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Lying T-Bar Row 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

2010.
WEEK 7
Working Rest Beyond
Day 1- Shoulders
Military Dumbell Press 1 x 10 2 x 6-8 1 min 1 x 8-10 1 x 8-10 5 sets
Seated Side Lateral
Day 2- Biceps and

Triceps
Standing E-Z Curls 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Seated Dumbell
Hammer Curls 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
E-Z Bar Preacher Curls 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Overhead Rope Extensions 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Skull Crushers 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Close-Grip Pushdowns 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Day 3 - Legs
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Seated Cable Row 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Lying T-Bar Row 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Close Grip Pull Down 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets

2010.
WEEK 8
Working Rest Beyond
Day 1- Shoulders
Raises 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Seated Front Raise 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Rear Delt Machine 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Machine Shoulder Press No warmup 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Day 2- Biceps and

Triceps
Straight Bar Curls 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Standing Dumbell Curls 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Preacher Curl Machine No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Single Arm Rope
Pushdowns 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Seated Overhead
Dumbell Extensions 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Close Grip Pushdowns No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Day 3 - Legs
Seated Calf Raises 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Press No warmup 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
Day 4 - Chest
Flat Bench Dumbell
Press 1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets
Incline Barbell Press 1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets
Pec Deck No warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 5 x 8-10 1 min 0 sets 0 sets 6 sets
Lat Pull Down 1 x 8-10 5 x 8-10 1 min 0 sets 0 sets 6 sets
Underhand Rows No Warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

2010.
WEEK 9
Working Rest Beyond
Day 1- Shoulders
Bent Lateral Raises 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
(Rear Delts) 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Dumbell Shrugs 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Day 2- Biceps and

Triceps
Standing Dumbell
Hammer Curls 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Standing E-Z Bar Curls 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Straight Bar Pushdowns 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Skull Crushers 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Superset Below
Straight Bar Machine
Curls No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Overhead Rope Extensions No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Day 3 - Legs
Standing Leg Curls 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Standing Calf Raises 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Hack Squat No warmup 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets
Incline Barbell Press 1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets
Standing Cable Flys No warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
Day 5 - Back
Lat Pulldown 1 x 8-10 5 x 8-10 1 min 1 x 8-10 0 sets 6 sets
Seated Cable Rows 1 x 8-10 5 x 8-10 1 min 1 x 8-10 0 sets 6 sets
Lying T-Bar Row No Warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

2010.

2010.
Notice
The following program requires you to perform supersets. If you are familiar with
supersets by all means continue on, but if you have not heard of them or need a
refresher please read the next couple of paragraphs so you have a full
understanding.
Supersets
Supersets are essentially two exercises performed back to back that commonly
target opposing muscle groups, namely one agonist and one antagonist (also
known as push and pull) muscle group. Examples of such muscles are the biceps
and triceps, hamstrings and quads, and chest and back.
They are also different from normal sets as you don't rest between exercises,
whereas you would normally take anywhere from 30 seconds to 2 minutes
depending on your somatotype.
Note on cardio:
As you know by now, Meso-Endomorph somatotypes generally carry higher body

fat percentages due to a slower metabolism. Although it is a great somatotype
for gaining strength, you really have to be cognoscente of the potential to add
unwanted weight in unsightly areas such as the lower abdomen, face and neck.
Sticking to the Somanabolic Muscle Maximizer will definitely serve as a great
benefit but it is HIGHLY recommended that you have a solid cardiovascular plan
along with your Weight Training Program.
My studies show that Meso-Endomorphs must commit to 3 sessions per week at

25-30 minutes of low intensity cardio to ensure that no unwanted body fat is
being added. Low intensity cardio is much more beneficial for fat loss than high
intensity

2010.
as your obliques.

2010.
Week 1-3
Week 1 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)
Week 2 2 Push Days,3 Pull Days (Day 2, 3, 4, 1, 2)
Day 1 - Push
Rest
Working Between Beyond
Warm up Sets x Super- Failure Failure Total
Superset #1
Barbell Bench Press 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Tricep pushdown 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #2
Military Shoulder Press 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Leg Press 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #3
Squats 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Calf Raises 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Day 2 - Pull
Working Rest Beyond
Superset #1
Lat Pulldown 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Dumbell bicep curl 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #2
Seated Row 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Hamstring Curls 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #3
Stiff Legged Deadlifts 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Shoulder Shrugs (dumbell) 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets

2010.
Day 3 - Push
Working Rest Beyond
Superset #1
Barbell Incline Bench Press 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Tricep rope extension 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #2
Rear Delt Dumbell Fly 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #3
Pec Deck 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Skull Crushers 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Day 4 - Pull
Working Rest Beyond
Superset #1
E-Z Bar Bicep Curl 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #2
One Armed Dumbell Rows 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #3
Preacher Curls 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets

2010.
Week 4-6
Week 5 3 Push Days,2 Pull Days (Day 1, 2, 3, 4, 1)
Day 1 - Push
Rest
Superset #1
Dumbell Bench Press 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Tricep pushdown 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #2
Lateral Shoulder Raises 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Day 2 - Pull
Working Rest Beyond
Superset #1
Close Grip Lat
Pulldown 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Seated Dumbell Curl 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #2
Wide Grip Seated Row 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Shoulder Shrugs (Barbell) 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets

2010.
Day 3 - Push
Working Rest Beyond
Superset #1
Dumbell Incline Bench Press 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Overhead Rope Extension 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #2
Rear Delt Dumbell Fly 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Cable Crossover Fly 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Front Delt Raises 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Day 4 - Pull
Working Rest Beyond

Superset #1
E-Z Bar Bicep Curl 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #2
Underhand Rows 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Preacher Curls 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets

2010.
Week 7-9
Day 1 - Push
Rest
Superset #1
Barbell Bench Press 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Tricep pushdown 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Superset #2
Military Shoulder Press 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Superset #3
Day 2 - Pull
Working Rest Beyond
Superset #1
Lat Pulldown 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Dumbell bicep curl 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Superset #2
Seated Row 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Superset #3
Shoulder Shrugs (dumbell) 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets

2010.
Day 3 - Push
Working Rest Beyond
Superset #1
Barbell Incline Bench Press 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Tricep rope extension 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Superset #2
Rear Delt Dumbell Fly 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Superset #3
Pec Deck 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Skull Crushers 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Day 4 - Pull
Working Rest Beyond
Superset #1
E-Z Bar Bicep Curl 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Superset #2
One Armed Dumbell Rows 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Superset #3
Preacher Curls 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets

2010.

2010.
Note on cardio:
as your obliques.

2010.
WEEK 1
Working Rest Beyond
Day 1 Chest and
Biceps
Barbell Bench Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Incline Dumbell press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Flat Dumbell 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
Dumbell 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 Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Day 3 Legs
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 Dumbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

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

2010.
WEEK 2
Working Rest Beyond
Day 1 Chest and
Biceps
Flat Dumbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Incline Barbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Incline Dumbell Fly 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
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
Single Arm Row 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Day 3 Legs
Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 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 Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Seated Front Raise 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Rear Delt Machine 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Barbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets

2010.
WEEK 3
Working Rest Beyond
Day 1 Chest and
Biceps
Incline Dumbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Seated Dumbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Barbell Curl 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Day 2 Back and

Triceps
Underhand Rows 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Tricep Rope
Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Day 3 Legs
Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Bent Lateral Raises 1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets

Standing Dumbell
Bent-over Reverse

2010.
WEEK 4
Working Rest Beyond
Day 1 Chest and
Biceps
Incline Dumbell press 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
Dumbell curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2 Back and

Triceps
Lying T-Bar Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 3 Legs
Day 4 Shoulders

Seated Side Lateral
Standing Dumbell
Bent-over Reverse

2010.
WEEK 5
Working Rest Beyond
Day 1 Chest and
Biceps
Flat Dumbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
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
Single Arm Row 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 3 Legs
Day 4 Shoulders

2010.
WEEK 6
Working Rest Beyond
Warm up Sets x Between Failure Failure
Exercise x reps Reps Sets Sets (sets)
Day 1 Chest and
Biceps
Barbell Bench Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Incline Dumbell Press 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Flat Dumbell Fly 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Seated Dumbell Curl 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
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
Pushdowns 1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
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 Curls 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets
Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets
Day 4 Shoulders
Bent Lateral Raises 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets
Military Dumbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10

Standing Dumbell
Front Raise 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets
Bent-over Reverse
Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets
Dumbell Shrugs 1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets

2010.
WEEK 7
Working Rest Beyond
Day 1 Chest and
Biceps
Barbell Bench Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Incline Dumbell press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Flat Dumbell 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
Dumbell 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 Pushdowns 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Day 3 Legs
Day 4 Shoulders
Military Dumbell Press 1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets

Seated Side Lateral
Standing Dumbell
Bent-over Reverse

2010.
WEEK 8
Working Rest Beyond
Day 1 Chest and
Biceps
Flat Dumbell Press 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Incline Barbell Press 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
No 30-45
Hammer Curl 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
No 30-45
Preacher Curl warmup 7 x 10 secs 0 sets 0 sets 7 sets
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
No 30-45
Lying T-bar Row warmup 7 x 10 secs 0 sets 0 sets 7 sets
Tricep Pushdowns 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
No 30-45
Rope Pushdowns warmup 7 x 10 secs 0 sets 0 sets 7 sets
Day 3 Legs
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
No 30-45
Leg Press warmup 7 x 10-12 secs 0 sets 0 sets 7 sets
Day 4 Shoulders
Raises 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Seated Front Raise 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Rear Delt Machine 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Barbell Shrugs 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

2010.
WEEK 9
Working Rest Beyond
Warm Sets x Between Failure Failure Total
Exercise up x reps Reps Sets Sets (sets) Sets
Day 1 Chest and
Biceps
Barbell Bench Press 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Incline Dumbell
Press 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
No 30-45
Seated Dumbell Curl 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Straight-bar cable No 30-45
curl warmup 7 x 10 secs 0 sets 0 sets 7 sets
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
No 30-45
Underhand Rows warmup 7 x 10 secs 0 sets 0 sets 7 sets
Skull Crushers 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Tricep Rope No 30-45
Pushdowns warmup 7 x 10 secs 0 sets 0 sets 7 sets
Day 3 Legs
Standing Leg Curls 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
No 30-45
Hack Squat warmup 7 x 10-12 secs 0 sets 0 sets 7 sets
Day 4 Shoulders
Bent Lateral Raises 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Standing Dumbell
Front Raise 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Bent-over Reverse
Flys (Rear Delts) 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Dumbell Shrugs 1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets

2010.

2010.
Note on cardio:
as your obliques.

2010.
WEEK 1
Working Rest Beyond

Day 1- Shoulders
Seated Side Lateral
Raise 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
(Rear Delts) 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 2- Biceps and

Triceps
Standing E-Z Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Dumbell
Hammer Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
E-Z Bar Preacher Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Overhead Rope Extensions 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Close-Grip Pushdowns 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 3 - Legs
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Flat Bench Dumbell Flys 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Dumbell Flys 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Cable Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Close Grip Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

2010.
WEEK 2
Working Rest Beyond
Day 1- Shoulders
Day 2- Biceps and

Triceps
Straight Bar Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Dumbell Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Single Arm Rope
Seated Overhead
Dumbell Extensions 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Bar Pushdowns 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 3 - Legs
Day 4 - Chest
Flat Bench Dumbell
Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Pec Deck 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
One-arm Dumbell Rows 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

2010.
WEEK 3
Working Rest Beyond

Day 1- Shoulders
Day 2- Biceps and Triceps

Standing Dumbell Hammer
Standing E-Z Bar Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
(alternating arms) 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Straight Bar Pushdowns 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 3 - Legs
Day 4 - Chest
Decline Barbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Cable Flys 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 5 - Back
Rows 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Wide Grip Pulldown 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

2010.
WEEK 4
Working Rest Beyond
Day 1- Shoulders
Seated Side Lateral Raises 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

Standing E-Z Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Dumbell Hammer
E-Z Bar Preacher Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Overhead Rope Extensions 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 3 - Legs
Day 4 - Chest
Day 5 - Back
Seated Cable Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Close Grip Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

2010.
WEEK 5
Working Rest Beyond

Day 1- Shoulders

Straight Bar Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Dumbell Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Reverse Grip E-Z Bar Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Single Arm Rope
Seated Overhead Dumbell
Extensions 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Reverse Grip Straight Bar
Day 3 - Legs
Day 4 - Chest
Flat Bench Dumbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Pec Deck 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
One-arm Dumbell Rows 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets

2010.
WEEK 6
Working Rest Beyond
Day 1- Shoulders

Standing Dumbell Hammer
Curls 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Standing E-Z Bar Curls 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
(alternating arms) 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Straight Bar Pushdowns 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Close-Grip Pushdowns 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Day 3 - Legs
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Incline Barbell Press 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Decline Barbell Press 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Standing Cable Flys 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 5 - Back
Lat Pulldown 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Rows 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Wide Grip Pulldown 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Lying T-Bar Row 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

2010.
WEEK 7
Working Rest Beyond

Day 1- Shoulders
Seated Side Lateral
Day 2- Biceps and

Triceps
Standing E-Z Curls 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Seated Dumbell
Hammer Curls 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
E-Z Bar Preacher Curls 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Overhead Rope Extensions 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Close-Grip Pushdowns 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Day 3 - Legs
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Seated Cable Row 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Lying T-Bar Row 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Close Grip Pull Down 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets

2010.
WEEK 8
Working Rest Beyond
Day 1- Shoulders
Raises 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Seated Front Raise 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Rear Delt Machine 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Day 2- Biceps and

Triceps
Straight Bar Curls 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Standing Dumbell Curls 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Preacher Curl Machine No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Single Arm Rope
Pushdowns 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Seated Overhead
Dumbell Extensions 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Close Grip Pushdowns No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Day 3 - Legs
Seated Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Press No warmup 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
Day 4 - Chest
Flat Bench Dumbell
Press 1 x 10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Pec Deck No warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Lat Pull Down 1 x 8-10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Underhand Rows No Warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

2010.
WEEK 9
Working Rest Beyond

Day 1- Shoulders
Bent Lateral Raises 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
(Rear Delts) 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Dumbell Shrugs 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Day 2- Biceps and

Triceps
Standing Dumbell
Hammer Curls 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Standing E-Z Bar Curls 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Straight Bar Pushdowns 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Skull Crushers 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Superset Below
Straight Bar Machine
Curls No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Overhead Rope Extensions No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Day 3 - Legs
Standing Leg Curls 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Hack Squat No warmup 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Standing Cable Flys No warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
Day 5 - Back
Seated Cable Rows 1 x 8-10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Lying T-Bar Row No Warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets

2010.

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Somanabolic Weight Training

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

Hello and welcome!

You won’t regret it!

That’s not my style.

I’m about getting you RESULTS and getting them FAST.

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

For example, your somatotype will determine exactly;

- What exercises you should be doing

The SWT program has been developed for intermediate-advanced weight

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

Key 1- Training to failure

Many people misunderstand and have various definitions of what training to

Training to failure is performing an exercise to the point where you cannot

In the SWT program training to failure is strategically and specifically based

Key 2- Training Past Failure

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

Key 3-Growth Sets

This is achieved by:

You have to look at these sets as a wonderful opportunity to improve, progress

You must zone out everything around you.

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

Key 4-Rest Time

Key 5- Free Weights and Machines

Also, you will find we take advantage of machines on pre-fatigued muscles

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

Let’s get you going!

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

Note on abs/core training:

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

Day 2 Back and

Military Dumbell Press 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

Day 2 Back and

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

Day 2 Back and

Military Dumbell Press 1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

Day 2 Back and

Military Dumbell Press 1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

Day 2 Back and

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

Day 2 Back and

Military Dumbell Press 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

Day 2 Back and

Military Dumbell Press 1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

Day 2 Back and

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

Day 2 Back and

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

Note on abs/core training:

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

Day 2- Biceps and

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

Day 2- Biceps and

© Somanabolic Muscle Maximizer www.themusclemaximizer.com

Day 2- Biceps and