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Bite Me

The 'BITE ME - The Workout' program is a four-day strength training regimen designed to complement a cookbook, focusing on building strength and consistency rather than spending excessive time in the gym. Each day targets different muscle groups with specific exercises and rep ranges, emphasizing proper form and control. The program encourages progression through weight increases and pushing intensity close to failure.

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Paul Nairn
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344 views3 pages

Bite Me

The 'BITE ME - The Workout' program is a four-day strength training regimen designed to complement a cookbook, focusing on building strength and consistency rather than spending excessive time in the gym. Each day targets different muscle groups with specific exercises and rep ranges, emphasizing proper form and control. The program encourages progression through weight increases and pushing intensity close to failure.

Uploaded by

Paul Nairn
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

BITE ME - The Workout

Cooking might feed your muscles, but this is where you earn the bites.
This program is designed to complement my cookbook, not replace the
joy of cooking with endless hours at the gym. It’s here to help you build
strength, structure, and consistency, so you can lift heavy, and eat big.
Follow it for four days each week, train hard, and remember: the goal
isn’t to move weight fast, it’s to move weight well.

PROGRAM OVERVIEW

Frequency: 4 days per week


Monday: Day 1
Tuesday: Day 2
Wednesday: Off
Thursday: Day 3
Friday: Day 4
Saturday/Sunday: Off

INSTRUCTIONS

Progression: Add weight only once you’ve hit the top of the rep range for all sets

of a given exercise.

Rest: 2 to 3 minutes between sets.

Form: Prioritize full range of motion and the deepest stretch possible. This usually

means dropping the weight.

Consistency: Stick with the same machines each week to build strength and

familiarity.

Control: Focus on controlling the weight, not just moving it.

Intensity: Push most sets close to failure. On the last set of each exercise, go all

out.
BITE ME - The Workout
DAY 1 — CHEST, BACK, BICEPS

A. Pause Bench Press 2 × 6-8


B. Incline Dumbbell Press 3 × 8-10
C. Cable Chest Fly 2 × 10-12
D. Lat Pulldown 3 × 10-12
E. Deficit Barbell Row 2 × 6-10
F. Neutral Grip Cable Row 2 × 10-12
G. Barbell Curl 3 × 8-10

Notes:
Bench press: hands slightly outside shoulder width, but not too wide.
For barbell rows, stand on a small platform to increase range of motion.
Get as many strict reps as possible on barbell curls; a little momentum at the
end is fine.

DAY 2 — LEGS, SHOULDERS, TRICEPS

A. Seated Hamstring Curl 3 × 8-10


B. Hack Squat 2 × 8-10
C. Leg Press 2 × 10-12
D. Leg Extension 2 × 12-15
E. Cable Y Raise 3 × 10-14
F. Standing Dumbbell Lateral Raise 3 × 12-20
G. Overhead Tricep Extension 3 × 10-12

Notes:
Sink as low as possible on hack squats and leg press, pausing briefly at the
bottom.
Overhead tricep extensions can be done with cables or dumbbells, whichever
you prefer.
BITE ME - The Workout
DAY 3 — CHEST, BACK, BICEPS

A. Pull-Ups 3 × 6-10
B. Chest-Supported Row 2 × 10-12
C. One-Arm Dumbbell Row 2 × 8-10
D. Machine Chest Press 3 × 10-12
E. Pec Dec Fly 3 × 12-15
F. Incline Dumbbell Curl 3 × 10-12
G. EZ Bar Spider Curl 3 × 10-12

Notes:
Choose whatever hand placement feels best for pull-ups, but stay consistent.

DAY 4 — LEGS, SHOULDERS, TRICEPS

A. Romanian Deadlift 3 × 10-12


B. Squat (Barbell or Smith) 2 × 8-10
C. Dumbbell Split Squat 2 × 10-12
D. Lying Hamstring Curl 2 × 12-15
E. Machine Shoulder Press 3 × 8-10
F. Single-Arm Cable Lateral Raise 3 × 12-15
G. Incline Bench Tricep Pushdown 3 × 10-14

Notes:
Romanian deadlifts can be performed with a barbell, dumbbells, or Smith
machine. Go with what feels best.

Bite Me by
Will Tennyson
Out 12/23/25

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