The workout:
| Day A |
| Chest Press |
| Seated Row |
| Shoulder Press |
| Chest Fly |
| Lat Pull Down |
| Arnold Press |
| Leg Extension |
| Leg Curl |
| Calf Raise |
| Squat |
Perform 1 set of each exercise with no rests in between. Perform 10 reps at your 7 rep max weight, with a cadence of 3-1-5-1 (3 seconds lift, 1 second isometric hold, 5 seconds negative, 1 second pause at the bottom). After lifting failure at rep 7, have spotter do all the lifting and focus only on the isometric hold (now for 3 seconds) and the negative (extended now to 6 seconds). This will fatigue all aspects of the muscle; the lifting phase, the isometric phase, and the negative phase. By performing sets in this fashion, you will allow for optimal muscle fiber recruitment and therefore, better results. After the workout is done, eat a good meal and, the most important aspect of this entire workout routine….REST!
Stay strong!!
