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Muscle Intelligence - BP - Arms 7 Day Workouts PDF
Muscle Intelligence - BP - Arms 7 Day Workouts PDF
muscle intelligence
TRICEPS
SEVEN DAYS OF WORKOUTS
7 - d ay w o r k o u t f o r b o d y p a r t o p t i m i z at i o n
Arms
THE LOGIC OF
THE WORKOUTS:
7 - d ay w o r k o u t f o r b o d y p a r t o p t i m i z at i o n
Arms
PERFORMANCE
BREATHING PREP
PROTOCOL:
At the beginning of every workout you will see:
PREWORKOUT PREP:
BREATHING: Performance Breathing Protocol
Intelligently executed breathing could be the biggest performance aid that
no one knows about...yet. Before you train, try a few of these breathing
techniques to: improve performance, increase work capacity, decrease
fatigue, decrease lactate (H+ accumulation), decrease perceived exertion, ADVANCED:
increase aerobic capacity, improve utilization of fat as fuel at higher effort, (DO THE INTERMEDIATE AS WELL)
improve focus and mental performance.
• Only ever breathe through
your nose.
• Sit up straight in a chair,
BEGINNER: INTERMEDIATE: cover your mouth and nose
with your cupped hands.
• Breathe into your cupped
• Only ever breathe through • Only ever breathe through hands with the intent of
your nose. your nose. making the breath as short,
• Sit up straight in a chair, • Sit up straight in a chair, light, and small as you can.
after exhaling, hold your after exhaling, hold your • Never fill your lungs, and
nose for 5 seconds. nose until you feel a strong always aim to keep as much
urge to breathe. air out of your lungs as
• Inhale and breathing possible by staying close to
normally for 10 seconds. • Inhale and breathing full exhalation.
normally 30 seconds. • Think “one centimeter” of air
• Then breathe out and hold
Repeat 5x. in and out only. Not more.
your nose for 5 seconds.
Repeat 10x. • The goal here is to build a • The air going out (and time of
strong air hunger and feel exhalation) should always be
• This should be very easy more than the air coming in.
like you need to breathe.
and only generate a small • The goal here is to
amount of air hunger. accumulate a large amount
of CO2 in the blood and a
strong air hunger that you
don’t let off for a long time.
• Stay with the air hunger and
resist the urge to take a deep
breath.
• Only take tiny sips of air.
• Do this for 5-10 minutes.
7 - d ay w o r k o u t f o r b o d y p a r t o p t i m i z at i o n
Arms
NOTE:
Each of these breathing exercises can be made
more effective by incorporating walking,
jogging, or running, while doing them. Any type
WORKOUT NOTES:
Time the rest periods. They matter to
of exercise that will increase the CO2 production
in the body (movement increases CO2 in the change the stimulus. Follow the
body that is then sent to the lungs to be tempos. They matter to maximize
excreted). Be smart, and don’t do things that put the stimulus.
you in danger if you were to pass out. Passing
out can happen if you get to O2 (oxygen) levels How to read tempos:
less than 60% in the blood. Example
The goal of each of these is to increase the CO2 3: first number indicates the pace of
in the blood, which is the bodies trigger to the eccentric or lowering.
release O2 from hemoglobin in the blood, and
into the tissues for use to improve performance. 1: the second number is the pause in
the stretched position.
These techniques are also very effective during 2: The third number is the concentric
workouts to increase CO2 and push more O2 into
or contraction.
the tissue to drive better performance.
1: The fourth number is the pause in
the contracted or short position.
7 - d ay w o r k o u t f o r b o d y p a r t o p t i m i z at i o n
Arms
THE WORKOUTS: Monday
Neurological Biceps and Triceps Training
PREWORKOUT PREP:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Scapula Stability.
rest
Exercise Sets reps TEmpo
period
A1 (WU) High Cable Curl 4 10 3210 (to muscle
excitation-no
fatigue. Pause in
the contracted
position )
NOTES
7 - d ay w o r k o u t f o r b o d y p a r t o p t i m i z at i o n
Arms
Tuesday Anterior Day - Quads, Chest, Front/Side Delts, Biceps.
PREWORKOUT PREP:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Scapula Stability.
rest
Exercise Sets reps TEmpo
period
A1 (WU) High Cable Curl 4 10 4210 (to muscle
excitation-no
fatigue. Pause in
the contracted
position)
D1 L
ow Cable Curl Facing away 4 8 4111 90 secs
from cable (single arm)
F1 M
achine Dip 4 6 4121 No rest
F2 C
lose Grip Pushups 4 40 2010 2 mins rest.
NOTES
7 - d ay w o r k o u t f o r b o d y p a r t o p t i m i z at i o n
Arms
Thursday Parasympathetic Day
PREWORKOUT PREP:
BREATHING: Performance Breathing Protocol
MOBILITY and STABILITY: Focus on Trunk/Spine and Scapula Stability.
rest
Exercise Sets reps TEmpo
period
A1 (WU) High Cable Curl 4 10 3210 (to muscle
excitation-no
fatigue. Pause in the
contracted position)
E1 Incline Neutral Grip DB Curl 5 20, 10, 20, 30, 40 2121 2 mins
NOTES
7 - d ay w o r k o u t f o r b o d y p a r t o p t i m i z at i o n
Arms
Saturday Posterior Day- Back, Hamstrings, Glutes, Calves, Triceps.