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Happy Friday!

Today the workout concentrated on Back, Bicep, Forearm, and Calves. As a reminder, the Down and up Mass program is a 4-day workout per week. On the first and third days are Abdomen exercises. On the second and fourth days are calve workouts.

Also, you’ll notice that each exercise is only two documented sets. This workout hits muscles hard in the first and third week of each phase. This week, 2 sets are done, but the 2nd set is followed by a rest/pause set and a drop set to failure. So, 1 set of 11 reps; another set of 11 reps; followed by a rest/pause (about a 15-second rest) set of 11 reps (set #3), and then immediately following the rest pause is a drop set (drop 5-10 pounds) and work to failure. So, this routine is actually 64 total sets (32 are normal sets; 16 are rest/pause sets; 16 are drop sets to failure). The intensity of this workout is unbelievable! I woke up this morning feeling like someone had taken a baseball bat to my chest and triceps (from yesterday’s workout).

Today’s Workout

Deadlift                                                2              9-11       Whole Body       11/45.0 11/45.0

Barbell Bent-Over Row                  2              9-11       Back                       11/95.0 11/95.0

Seated Cable Row (Close)             2              9-11       Back                       11/100.0 11/100.0

Wide-Grip Lat Pulldown                 2              9-11       Back                       11/100.0 11/100.0

Reverse-Grip Lat Pulldown           2              9-11       Back                       11/100.0 11/100.0

Straight-Arm Pulldown                  2              9-11       Back                       11/40.0 11/40.0

Standing Barbell Curl                      2              9-11       Biceps                   11/45.0 11/45.0

Incline Dumbbell Curl                     2              9-11       Biceps                   11/20.0 11/20.0

High Cable Curl                                  2              9-11       Biceps                   11/10.0 11/10.0

Prone Incline Dumbbell Curl        2              9-11       Biceps                   11/15.0 11/15.0

Hammer Curl                                      2              9-11       Biceps                   11/20.0 11/20.0

Barbell Wrist Curl                             2              9-11       Forearms             11/30.0 11/30.0

Barbell Reverse Wrist Curl            2              9-11       Forearms             11/20.0 11/20.0

Standing Calf Raise                          2              9-11       Calves                   11/208.0 11/208.0

Seated Calf Raise                              2              9-11       Calves                   11/208.0 11/208.0

Cable Toe Raise                                 2              9-11       Calves                   11/20.0 11/20.0

Since Sunday is Father’s Day, I’ll be working shoulders tomorrow and then take Father’s day off. Hope everyone is having a great Friday!

See you tomorrow…

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