40 Days to Size and Strength

in Free Bodybuilding Programs by muaythaiguy — September 18, 2009 at 2:54 | 0 comments

CYCLE #1

Program Notes: Remember to begin each workout with an aerobic warm up of approximately 5 minutes. Doing so will not only reduce the likelihood of sustaining an injury, but it will also increase your strength potential for the weights. You should also add a cool down and flexibility component to finish off the workouts.

Day 1

Exercise	Set#	Reps	Load	Rest
Deadlifts	1	Failure	85%	3 Min.
Power Cleans	1	Explosive Failure	70%	3 Min.
Deadlifts	2	Failure	85%	3 Min.
Power Cleans	2	Explosive Failure	70%	3 Min.
Straight Leg Deadlifts	1	Failure	85%	3 Min.
Medicine Ball Crunches	1	Failure	85%	1 Min.
Straight Leg Deadlifts	2	Failure	85%	3 Min.
Medicine Ball Crunches	2	Failure	85%	–

Notes: Each power clean repetition should be completed using an “explosive” tempo. Once this rapid tempo can no longer maintained, the set should be discontinued.

Day 3

Exercise	Set#	Reps	Load	Rest
Bench Press w/Chains	1	Failure	85%	3 Min.
Pull Ups	1	Failure	B.W	3 Min.
Bench Press w/Chains	2	Failure	85%	3 Min.
Pull Ups	2	Failure	B.W	3 Min.
Dips	1	Failure	B.W	3 Min.
Dumbbell Rows	1	Failure	85%	3 Min.
Dips	2	Failure	B.W	3 Min.
Dumbbell Rows	2	Failure	B.W	–

Notes: If over 6 pull ups can be completed, additional resistance should be added by attaching a barbell around your waist. The same goes for the dips also.

Day 6

Exercise	Set#	Reps	Load	Rest
Squats	1	Failure	60%	2.5 Min.
	2	Failure	60%	2.5 Min.
	3	Failure	60%	2.5 Min.
Leg Curls	1	Failure	60%	90 Sec.
	2	Failure	60%	90 Sec.
	3	Failure	60%	90 Sec.
Leg Press	1	Failure	60%	2 Min.
	2	Failure	60%	2 Min.
	3	Failure	60%	2 Min.
Standing Calf Raises	1	Failure	70%	1 Min.
	2	Failure	70%	1 Min.
	3	Failure	70%	1 Min.
Seated Calf Raises	1	40 sec TUT	50%	30 Sec.
	2	40 sec TUT	50%	30 Sec.
	3	40 sec TUT	50%	30 Sec.

Notes: Due to the fast twitch fiber type makeup of the gastrocnemious (calf) muscle, a higher load should be utilized for the standing version.

Day 7

Exercise	Set#	Reps	Load	Rest
DB Press (Flat)	1	Failure	60%	2 Min.
	2	Failure	60%	2 Min.
	3	Failure	60%	2 Min.
Incline Dumbbell Press	1	Failure	60%	2 Min.
	2	Failure	60%	2 Min.
	3	Failure	60%	2 Min.
Upright Shoulder Press	1	Failure	60%	2 Min.
	2	Failure	60%	2 Min.
	3	Failure	60%	2 Min.
Lying Triceps Extension (Decline)	1	Failure	60%	90 Sec.
	2	Failure	60%	90 Sec.
	3	Failure	60%	90 Sec.
Push Ups (Close Grip)	1	Failure	–	60 Sec.
	2	Failure	–	60 Sec.
	3	Failure	–	60 Sec.

Day 9

Exercise	Set#	Reps	Load	Rest
Pull Ups (Assisted)	1	Failure	–	2 Min.
	2	Failure	–	2 Min.
	3	Failure	–	2 Min.
Dumbbell Rows (to hip)	1	Failure	60%	2 Min.
	2	Failure	60%	2 Min.
	3	Failure	60%	2 Min.
Shrugs	1	Failure	70%	2 Min.
	2	Failure	70%	2 Min.
	3	Failure	70%	2 Min.
Pull Ups (supinated grip)	1	Failure	–	2 Min.
	2	Failure	–	2 Min.
	3	Failure	–	2 Min.
Bicep Curls (curl bar)	1	60 Sec TUT	50%	30 Sec.
	2	50 Sec TUT	50%	30 Sec.
	3	40 Sec TUT	50%	30 Sec.

Notes: Most gyms have assisted chin up machines but if yours doesn’t, have your spotter assist you throughout your repetitions. You should aim for approximately 8-12. A heavier load is used for the shrug exercise since they typically consist of prodiminantly fast twitch muscle fibers.

Pages: 1 2 3 4 5

Tags: best way to gain muscle, bodybuilding routine, bodybuilding routines, bodybuilding workout, bodybuilding workout plan, bodybuilding workout routine, bodybuilding workout tips, free bodybuilding training routine, free bodybuilding workouts, free online workouts, full body workout bodybuilding, gain muscle mass quick, how do i gain muscle, how to gain muscle, how to gain muscle fast, how to gain muscle mass, how to gain muscle mass naturally, how to gain weight and muscle