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For this muscle building plan, we’ve put a lot of thought into making sure you gain the most muscle possible. We’ve made the system as simple and consistent as possible to make it easier for you to stick to. While the movements are the same through each phase, we’re going to change the rep range each week to keep your muscles on their feet and keep those gains coming. Commit to this challenge and show yourself what you’re made of.
There are three phases in the system, each of which is 4 weeks long. We’ll start out each phase in the 12-15 rep range with lower weights and work our way down to just 3-5 reps with some serious weight. This will allow your body some time to adjust to the movements as you work your way down to higher weights. In no time you’ll be romping around the gym looking for the 10th 45 plate to stack on your bench press for the 3-5 rep sets in week 4.  In phases 2 and 3 we’ll be doing the same cycle but this time with bigger, heavier weights. Sound repetitive? It is, and that’s because it works, just like breathing, eating, sleeping, or any other well designed process.  It will all crescendo on week 12, where you’ll lift the heaviest weights of your life and be 12 weeks closer to being a 型男。
The workouts will look like this:
  1. Bench Press
  2. Dumbbell Fly
  3. Military Press (Arnold Press)
  4. Lateral Raise
  5. Dips 3
  6. Triceps Cable Press/Skull Crusher
  1. Squat
  2. Deadlift
  3. Single Leg Press
  4. Leg Extension
  5. Standing Calf Raise
  6. Seated Calf Raise
  1. Wide Grip Lat Pulldown
  2. Seated Cable Row
  3. Reverse Pulldown– into biceps
  4. Barbell Curl
  5. Preacher Curl
  6. Cable Crunch 3, 2x
  7. Decline Oblique Situp 3, 2x
Each week we’ll change the rep range to surprise your muscles.
Week
Reps
1
12-15 pause
2
9-11 pause
3
6-8 drop
4
3-5 drop
Every 4 weeks we will start a new phase with heavier weights. 

 Phase 1

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Reps
1 Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 12-15 Pause Set
2
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 9-11 Pause Set
3
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 6-8 Drop Set
4
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 3-5 Drop Set

 Phase 2

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Reps
1 Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 12-15 Pause Set
2
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 9-11 Pause Set
3
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 6-8 Drop Set
4
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 3-5 Drop Set

 Phase 3

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Reps
1 Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 12-15 Pause Set
2
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 9-11 Pause Set
3
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 6-8 Drop Set
4
Chest + Shoulders + Tris Rest Legs + Abs Rest Back + Biceps Active Fun Rest 3-5 Drop Set

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For this muscle building plan, we’ve put a lot of thought into making sure you gain the most muscle possible. We’ve made the system as simple and consistent as possible to make it easier for you to stick to. While the movements are the same through each phase, we’re going to change the rep range each week to keep your muscles on their feet and keep those gains coming. Commit to this challenge and show yourself what you’re made of.
There are three phases in the system, each of which is 4 weeks long. We’ll start out each phase in the 12-15 rep range with lower weights and work our way down to just 3-5 reps with some serious weight. This will allow your body some time to adjust to the movements as you work your way down to higher weights. In no time you’ll be romping around the gym looking for the 10th 45 plate to stack on your bench press for the 3-5 rep sets in week 4.  In phases 2 and 3 we’ll be doing the same cycle but this time with bigger, heavier weights. Sound repetitive? It is, and that’s because it works, just like breathing, eating, sleeping, or any other well designed process.  It will all crescendo on week 12, where you’ll lift the heaviest weights of your life and be 12 weeks closer to being a 型男。
训练日如下:
  1. 卧推 Bench Press
  2. 飞鸟 Dumbbell Fly
  3. 阿诺哑铃推举 Arnold Press
  4. 肩部侧推 Lateral Raise
  5. 双杠 Dips
  6. 仰卧头后弯举 Skull Crusher
  1. 深蹲 Squat
  2. 硬拉 Deadlift
  3. 单腿蹬腿 Single Leg Press
  4. 腿部伸展机 Leg Extension
  5. 站姿小腿举Standing Calf Raise
  6. 坐姿小腿举 Seated Calf Raise
  1. 宽手高拉机 Wide Grip Lat Pulldown
  2. 坐姿划船机 Seated Cable Row
  3. 反手高拉机 Reverse Pulldown
  4. 杠铃弯举 Barbell Curl
  5. 牧师凳弯举Preacher Curl
  6. 拉力器捲腹 Cable Crunch
  7. 下斜仰卧起坐 Decline Oblique Situp
每个星期我们会调整动作的次数
星期
次数
1
12-15 每组到极限。每个动作的最后一组是: 暂停组
2
9-11 每组到极限。每个动作的最后一组是: 暂停组
3
6-8 每组到极限。每个动作的最后一组是: 重量递减组
4
3-5 每组到极限。每个动作的最后一组是: 重量递减组
每个阶段4周,每个阶段提高重量

阶段 1

1 2 3 4 5 6 7 次数
第1 胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 12-15下 - 暂停组
第2
胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 9-11下 - 暂停组
第3
胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 6-8下 - 重量递减组
第4
胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 3-5下 - 重量递减组

阶段 2

1 2 3 4 5 6 7 次数
第1 胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 12-15下 - 暂停组
第2
胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 9-11下 - 暂停组
第3
胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 6-8下 - 重量递减组
第4
胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 3-5下 - 重量递减组

 

阶段 3

1 2 3 4 5 6 7 次数
第1 胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 12-15下 - 暂停组
第2
胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 9-11下 - 暂停组
第3
胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 6-8下 - 重量递减组
第4
胸/肩/3头肌 休息 腿部 休息 背/二头/腹肌 活动性娱乐(玩!) 休息 3-5下 - 重量递减组

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