Currently we are in another heavy mass building program. The weights are heavy enough to push out no more than 8 reps using every ounce of energy while maintaining proper form. When the form breaks, the set is done. We don’t mess around with ego over quality reps. If my form is off, I end the set rather than risk injury.
The idea behind this workout regimen is more of a “try to stop me” attitude towards the weights itself. I know, this probably sounds completely strange, but I go in the gym lately with an attitude of , “I am going to lift a certain amount of weight for at least 6-8 reps and no one or nothing will stop me.” Then it is an all out battle every rep of every set to accomplish what I set out to do.
The round of workouts is as follows. Keep in mind, that we warm up on a treadmill or bike for 5-10 minutes, stretch and do quite a few warm-up sets before we get to the working sets described below.
Day 1: Back and Biceps
Pulley Rows 2 sets x 6-8 reps
Wide grip lat pulldowns 2 sets x 6-8 reps
Deadlifts 2 sets x 6-8 reps
Alternating dumbbell curls 2 sets x 6-8 reps
Day 2: Chest, Shoulders, Triceps
Incline barbell bench press 2 sets x 6-8 reps
Decline dumbbell bench press 2 sets x 6-8 reps
Arnold Press 1-2 sets x 6-8 reps
Skull crushers 2 sets x 6-8 reps
Day 3: Legs
Leg Press 2 sets x 6-8 reps
Stiff-legged deadlifts 2 sets x 6-8 reps