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4 Weeks to More Mass, Week 2 Training Log

4 Weeks to More Mass: Week 2 Training Log

 

WEEK TWO

MONDAY: LEGS

  EXERCISE SETS REPS TEMPO REST
A Barbell Front Squat * 4 8 4-0-1-0 90 sec
B1 Lying Hamstring Curl 3 10 4-0-1-0 60 sec
B2 DB Step Ups 3 10 3-0-1-0 60 sec
C1 Leg Extensions  3 10 3-0-1-1 45 sec
C2 Alternating Forward Lunge 3 10 3-1-1-0 45 sec
D Descending Squat Ladder ** 1 10-1 2-0-1-0 -

* Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.

** Using 80% of your 10 RM squat weight, perform 10 back squats, rest 60 seconds, perform 9 back squats, rest 60 seconds, perform 8 back squats - continue this pattern all the way to 1 rep.

TUESDAY: CHEST AND BACK

  EXERCISE SETS REPS TEMPO REST
A Barbell Incline Bench Press * 4 8 4-0-1-0 90 sec
B1 Chin up/Lat Pull Down 3 10 3-0-1-0 60 sec
B2 Flat Dumbbell Bench Press 3 10 3-0-1-0 60 sec
C1 Standing Single Arm Cable Row 3 10 3-0-1-1 45 sec
C2 Low-to-High Cable Chest Flye 3 10 3-0-1-1 45 sec
D Bench Drop ** 1 AMRAP 2-0-1-0 -

* Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.

** Load the flat barbell bench press with your 5RM using only 25lb. plates. Perform as many reps as possible until technical failure. Remove 25lb. from each side and continue. Repeat until you're just pressing the bar. [Lighter lifters may replace the 25lb. plates with 10lb. plates.]

WEDNESDAY - OFF

THURSDAY: LEGS

  EXERCISE SETS REPS TEMPO REST
A Deadlift * 4 8 2-0-1-0 90 sec
B1 Dumbbell Split Squat 3 12 3-0-1-0 60 sec
B2 Seated Good Morning 3 10 3-0-1-0 60 sec
C1 Single Leg Romanian Deadlift 3 10 3-0-1-0 45 sec
C2 Seated Calf Raise * 3 10 3-0-1-0 45 sec
D Sprints 4 45 yards AFAP 120 sec

* Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.

FRIDAY: SHOULERS AND ARMS

  EXERCISE SETS REPS TEMPO REST
A High Pull * 4 8 2-0-1-0 90 sec
B1 Seated Overhead Press 3 10 3-0-1-0 60 sec
B2 Incline Dumbbell Hammer Curl 3 10 3-0-1-0 60 sec
C1 Decline EZ-Bar Tricep Extensions 3 10 3-0-1-1 45 sec
C2 Chest-Supported Dumbbell Reverse Flye 3 10 3-0-1-1 45 sec
D Run-The-Rack Curls 4 10 2-0-1-0 -

* Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.

** Grab a set of dumbbells that will allow you to perform 10 bicep curls. After you're completed, drop the weight by 30% and complete 10 reps. Repeat this pattern for 4 sets.

SATURDAY & SUNDAY: OFF

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