ADV.

MUSCULAR
DENSITY
VOL. 3
2019

BY ELEONORA DOBRININA
ABOUT THIS WORKOUT
If you need Muscle Density, this training program will give

you a physique that appears rock hard while also increas-

ing strength. When building Muscle Density, you need to

focus on lifting reps that will challenge the fast twitch

muscle fibers and nervous system, forcing the muscle

fibers to get bigger and stronger.

If you’ve been lifting with reps higher than 8, then you’ve

been working on making your muscles appear bigger by

increasing the volume of sarcoplasm (cell fluid), making

bigger the parts of muscle fibers than do not contract.

Designed by Eleonora Dobrinina

IFBB Pro athlete
edobrinina@icloud.com
COPYRIGHT © 2015 - 2019 ELEONORA DOBRININA. ALL RIGHTS RESERVED
IMPORTANT NOTICE
You should always consult your physician or other health-

care provider before changing your diet or starting an

exercise program.
GLOSSARY
TEMPOS, TERMS AND
ABBREVIATIONS
2019

BY ELEONORA DOBRININA
TEMPO EXPLANATION
First Digit: refers to the lowering or eccentric phase of the lift. For exam-

ple, with a Barbell Curl exercise performed with a 4010 tempo, you’d

lower the barbell in 4 seconds.

Second Digit: refers to the length of time spent at the bottom position of

the lift. This is the point that the lift transitions from the lowering to

returning to the starting position. For example, with the Curl, you’d lower

to the bottom position and immediately begin lifting to the start position.

Third Digit: refers to ascending or concentric phase of the lift. This is the

amount of time it takes you to get to the top of the lift. For example, with

the Curl, you’d rise to the starting position in 1 second. Make note that due

to fatigue, the concentric tempo might exceed 1 second, which is accept-

able as long as you attempt to move the barbell/DB as fast as possible.

Fourth Digit: refers to the length of time you should pause at the top of the

lift. For example, with the Curl, you wouldn’t pause at the top before low-

ering for the next rep.

TERMS & ABBREVIATIONS
AMRAP: abbreviation that means "As Many Reps As Possible," meaning to

do a circuit of exercises as many times as possible within a specific

period of time.

BB: barbell.

DB: dumbbell.

EMOM: “EMOM” stands for “every minute on the minute” and it’s when you

begin a prescribed number of reps of an exercise at the top of a minute

and then rest for whatever time you have left until the next top-of-minute.

FT: fast tempo.

KB: kettlebell.

REP: repetition.

RPE: abbreviation of “Rating of Perceived Effort”.

10: Max effort Activity – completely out of breath and unable to speak

9: Very Hard Activity – difficult to breath and can speak 1-2 words

7-8: Vigorous Activity – short of breath and can speak 1-2 sentences

4-6: Moderate Activity – can hold a short conversation

2-3: Light Activity – light exertion, comfortable pace used for warming

/cooling down

1: Very Light Activity – no exertion

SSC: short for “Steady State Cardio”. Is simply a cardio workout that is a

continuous, steady effort, as opposed to an interval cardio workout where

you vary your energy output. Any cardiovascular/aerobic activity that is

sustained for an extended time (usually starting at about 10 to 15 minutes

for beginners and 20 to 90 minutes for more fit athletes) at a fixed intensi-

ty qualifies as steady state training.

WORKOUT 1
2019

BY ELEONORA DOBRININA
ARMS
AB EXERCISES
A1. EZ Bar Palms Up Curl
4 - 1 - 1 Clusters 3010 tempo Rest 120 seconds
PERFORM 5 SETS
A2. Dips
4 - 1 - 1 Clusters 3010 tempo Rest 120 seconds
AB EXERCISES
B1. DB Spider Curl
5 reps 3010 tempo Rest 30 seconds
PERFORM 5 SETS
B2. EZ Bar Skull Crushers to Nose
5 reps 3010 tempo Rest 90 seconds
AB EXERCISES
C. Cable Curls Palms Down PERFORM 3 SETS
8 reps 3010 tempo Rest 30 seconds

AB EXERCISES
D. Rope Handle Triceps Pressdown PERFORM 5 SETS
8 reps 3010 tempo Rest 30 seconds
WORKOUT 2
2019

BY ELEONORA DOBRININA
LEGS
AB EXERCISES
A1. Heels Elevated Narrow Stance BB Squat
4 - 1 - 1 Clusters 3010 tempo Rest 120 seconds
PERFORM 6 SETS
A2. Lying Leg Curl
4 - 1 - 1 Clusters 3010 tempo Rest 120 seconds
AB EXERCISES
B1. BB Squat Wide than Hip Width Stance
5 reps 3010 tempo Rest 60 seconds
PERFORM 5 SETS
B2. BB Romanian Deadlift
5 reps 3010 tempo Rest 90 seconds
AB EXERCISES
C. Leg Extension PERFORM 5 SETS
8 reps 3010 tempo Rest 30 seconds

AB EXERCISES
D. Wide Stance Leg Press PERFORM 5 SETS
8 reps 3010 tempo Rest 30 seconds
WORKOUT 3
2019

BY ELEONORA DOBRININA
CHEST & BACK
AB EXERCISES
A1. BB Flat Bench Press Wider than Shoulder Width
4 - 1 - 1 Clusters 3010 tempo Rest 120 seconds
PERFORM 5 SETS
A2. Bent Over BB Row
4 - 1 - 1 Clusters 3010 tempo Rest 120 seconds
AB EXERCISES
B1. Decline DB Neutral Grip bench Press
5 reps 3010 tempo Rest 45 seconds
PERFORM 5 SETS
B2. Seated Row Rope Handle
5 reps 3010 tempo Rest 90 seconds
AB EXERCISES
C. Pulldown Wide Grip PERFORM 6 SETS
8 reps 3010 tempo Rest 45 seconds

AB EXERCISES
D. Seated Machine Bench Press PERFORM 5 SETS
8 reps 3010 tempo Rest 30 seconds

AB EXERCISES
E. Pec Dec PERFORM 5 SETS
8 reps 3010 tempo Rest 30 seconds
WORKOUT 4
2019

BY ELEONORA DOBRININA
SHOULDERS & ABS
AB EXERCISES
A1. Seated Shoulder Press Machine
4 - 1 - 1 Clusters 3010 tempo Rest 90 seconds
PERFORM 6 SETS
A2. V Ups
10 - 12 reps Rest 120 seconds
AB EXERCISES
B. Bent Over DB Lateral Raise PERFORM 6 SETS
8 reps 3010 tempo Rest 30 seconds

AB EXERCISES
C. Incline DB Front Raise PERFORM 5 SETS
8 reps 2010 tempo Rest 30 seconds

AB EXERCISES
D. Stability Ball Pikes PERFORM 4 SETS
8 - 10 reps Rest 75 seconds
TRAINING SPLIT
OPTION 1 OPTION 2 OPTION 3
Day 1: Legs Day 1: Legs Day 1: Legs
Day 2: Shoulder & Abs Day 2: Shoulder & Abs Day 2: Chest & Back
Day 3: Off Day 3: Off Day 3: Arms
Day 4: Chest & Back Day 4: Chest & Back Day 4: Off
Day 5: Arms Day 5: Arms Day 5: Chest & Back
Day 6 & 7: Off Day 6: Legs Day 6: Legs
Day 7 & 8: Off Day 7 & 8: Off

Training schedule can be adjusted as your schedule and recovery allows.

If a specific body part is lagging, it can be trained twice per week, as the

legs are trained twice in Option 3.

ENERGY SYSTEM WORK &
WEIGHT TRAINING
DEFINITIONS & EXPLANATIONS
SUPER SETS EXAMPLE
B1. DB Spider Curl
5 reps 3010 tempo Rest 30 seconds
PERFORM 5 SETS
B2. EZ Bar Skull Crushers to Nose
5 reps 3010 tempo Rest 90 seconds

Step 1: Perform B1 for 5 reps

Step 2: Rest 30 seconds
Step 3: Perform B2 for 5 reps
Step 4: Rest 90 seconds
Step 5: Perform B1 for 5 reps
Step 6: Rest 30 seconds
Step 7: Perform B2 for 5 reps
Step 8: Rest 90 seconds
Step 9: Perform B1 for 5 reps
Step 10: Rest 30 seconds
Step 11: Perform B2 for 5 reps
Step 12: Rest 90 seconds

THIS IS 3 SUPERSETS, PERFORM A TOTAL OF 5 SUPERSETS.

ENERGY SYSTEM WORK &
WEIGHT TRAINING
DEFINITIONS & EXPLANATIONS
CLUSTERS
A1. EZ Bar Palms Up Curl
4 - 1 - 1 Clusters 3010 tempo Rest 120 seconds
PERFORM 5 SETS
A2. Dips
4 - 1 - 1 Clusters 3010 tempo Rest 120 seconds

Step 1: Perform A1 for 4 reps

Step 2: Rest 10 seconds
Step 3: Perform 1 rep
Step 4: Rest 10 seconds
Step 5: Perform 1 rep
Step 6: Rest 120 seconds
Step 7: Perform the same format for the A2 exercise

To conserve energy during the 10 second rest periods, set the weight

down or rack it. But ensure you only rest 10 seconds between Cluster

reps.

When performing Clusters for 4-1-1 reps, use a weight that 6-7 reps.

You might need to lower the rep slightly with each set.

With Dips, use extra weight if needed, using a Dip Belt.

ENERGY SYSTEM WORK &
WEIGHT TRAINING
DEFINITIONS & EXPLANATIONS
STRAIGHT SETS
C. Cable Curls Palms Down
PERFORM 5 SETS
8 reps 3010 tempo Rest 30 seconds

Step 1: Perform A1 for 8 reps

Step 2: Rest 30 seconds

THIS IS 1 SET. PERFORM A TOTAL OF 5 SETS.

APENDIX A
VIDEO LINK
LIBRARY
2019

BY ELEONORA DOBRININA
EZ BAR CURLS DIPS
PALMS UP

DB BB
SPIDER CURLS ROW

SEATED MACHINE PEC

SHOULDER PRESS DEC

EZ BAR CABLE CURLS

SKULL CRUSHERS PALM DOWN

ROPE HANDLE BB
TRICEPS PRESSDOWN ROMANIAN DEADLIFT

BB HEELS ELEVATED SEATED ROW

NARROW STANCE SQUAT ROPE HANDLE

DECLINE DB DB REAR
NEUTRAL GRIP BENCH PRESS LATERAL RAISE
DB INCLINE V UPS
FRONT RAISE

STABILITY BALL
PIKE
APENDIX B
THE
SUPPLEMENTS
2019

BY ELEONORA DOBRININA
PRE-WORKOUT SUPPLEMENTS
30 MINUTES PRIOR TO TRAINING
BETA ALANINE: 2 grams
TYROSINE: 500 - 1,000 mg
CITRULLINE: 5 - 6 grams
D-RIBOSE: 5 - 10 grams

Beta Alanine may cause a skin tingling sensation, in which case, you should reduce the
dosage.
If you need an extra kick to the brain and nervous system, try a can of SPIKE Shooter
Energy Drink.

WORKOUT SUPPLEMENTS
WHEY PROTEIN ISOLATE: 25 grams
DEXTROSE: 30 grams

POST-WORKOUT SUPPLEMENTS
IMMEDIATELY AFTER TRAINING
WHEY AND CASEINE PROTEIN: 25 grams total
DEXTROSE: 30 grams
L-THEANINE: 150 - 200 mg
VITAMIN C BUFFERED: 1 gram
BETA ALANINE: 2 grams
CREATINE MONOHYDRATE: 5 grams
LIQUID REISHI EXTRACT: 1 dropper

SUPPLEMENTS TAKEN WITH MEALS

VITAMIN D3: 1,000 IU x 2 times daily
FISH OIL: 1 capsule x 3 times daily
MAGNESIUM: 150 mg x 3 times daily
ZINC: 30 mg x 2 times daily

SPIKE Energy Drink and Surge Recovery can be purchased at https://biotest.t-nation.com

I know you’ll LOVE these workouts, as they are some of my

favorites!

Please make certain to take before and after photos, I want

to see all your gains!!!!!!!

And please remember to use a weight that is challenging

for the reps used in the workouts! And please make sure

you use tempo!! Every part of this program, from reps to

tempo and from rest periods to the number of sets, is

designed to give you max results in the shortest time.

ENJOY!

LIFT HARD!

Eleonora