Keep the Body Guessing.
Mass Gains
First of you need to understand the terms.
1RM – One Rep Max – This is where you load up the bar with as much weight as you can to get one rep and no more. You can either have a partner spot you on this or if you do a machine workout then estimate it. If you are tired , just wait 5 minutes before you try it again.
Isometric Exercise – Hold one exercise for 60-80 seconds. You can either do the strict isometric where you hold a position mid range or you can do one isometric negative for 60-80 seconds.
The typical workout will look like this:
Monday: Chest Day
Bench Press – 10,8,6,6 working up to 70% of 1 Rep Max Load
Flys – 10,8,6,6 working up to 70% of 1 Rep Max Load
Incline Press – 10,8,6,6 working up to 70% of 1 Rep Max Load
Isometric Back
Isometric Biceps
Isometric Legs
Isometric Shoulders
Tuesday: Legs
Leg Press – 10,8,6,6 working up to 70% of 1 Rep Max Load
Hamstring Curls – 10,8,6,6 working up to 70% of 1 Rep Max Load
Extensions – 10,8,6,6 working up to 70% of 1 Rep Max Load
Calf Raises – 10,8,6,6 working up to 70% of 1 Rep Max Load
Isometric Back
Isometric Biceps
Isometric Chest
Isometric Shoulders
Wednesday: Back
Deadlifts – 10,8,6,6 working up to 70% of 1 Rep Max Load
Pulldowns – 10,8,6,6 working up to 70% of 1 Rep Max Load
Seated Rows – 10,8,6,6 working up to 70% of 1 Rep Max Load
Reverse Grip Bent Over Row – 10,8,6,6 working up to 70% of 1 Rep Max Load
Isometric Chest
Isometric Biceps
Isometric Legs
Isometric Shoulders
Thursday: Shoulders
Military Press – 10,8,6,6 working up to 70% of 1 Rep Max Load
Lateral Dumbell Raises – 10,8,6,6 working up to 70% of 1 Rep Max Load
Arnold Dumbell Press – 10,8,6,6 working up to 70% of 1 Rep Max Load
Cable Flys – 10,8,6,6 working up to 70% of 1 Rep Max Load
Isometric Back
Isometric Biceps
Isometric Legs
Isometric Shoulders
Friday: Off
Saturday: Full Body High Rate Workout with 30% of 1RM
Sunday: Off
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