40 Days to Size and Strength

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

CYCLE #2

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	90%	3 Min.
Power Cleans	1	Explosive Failure	70%	3 Min.
Deadlifts	2	Failure	90%	3 Min.
Power Cleans	2	Explosive Failure	70%	3 Min.
S-L Deadlifts	1	Failure	90%	3 Min.
MB Crunches	1	Failure	85%	1 Min.
S-L Deadlifts	2	Failure	90%	3 Min.
MB Crunches	2	Failure	85%	–

Notes: The power clean exercise is not performed at a high percentage of your 1RM because it is to be completed at a rapid pace.

Day 3

Exercise	Set#	Reps	Load	Rest
Bench Press	1	Failure	4-5 reps	3 Min.
Pull Ups	1	Failure	–	3 Min.
Bench Press	2	Failure	3-4 reps	3 Min.
Pull Ups	2	Failure	–	3 Min.
Bench Press	3	Failure	1-2 reps	3 Min.
Pull Ups	3	Failure	–	–
Dips	1	Failure	–	3 Min.
DB Rows	1	Failure	90%	3 Min.
Dips	2	Failure	–	3 Min.
DB Rows	2	Failure	90%	3 Min.

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. For the bench press exercise, gradually increase the load by 2-5% after each set.

Day 6

Exercise	Set#	Reps	Load	Rest
Squats	1	Failure	70%	2.5 Min.
	2	Failure	70%	2.5 Min.
	3	Failure	70%	2.5 Min.
Leg Curls	1	Failure	70%	90 Sec.
	2	Failure	70%	90 Sec.
	3	Failure	70%	90 Sec.
Leg Press	1	Failure	70%	2 Min.
	2	Failure	70%	2 Min.
	3	Failure	70%	2 Min.
Standing Calf Raises	1	Failure	80%	1 Min.
	2	Failure	80%	1 Min.
	3	Failure	80%	1 Min.
Seated Calf Raises	1	40 sec TUT	55%	30 Sec.
	2	40 sec TUT	55%	30 Sec.
	3	40 sec TUT	55%	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	70%	2 Min.
	2	Failure	70%	2 Min.
	3	Failure	70%	2 Min.
DB Press (Incline)	1	Failure	70%	2 Min.
	2	Failure	70%	2 Min.
	3	Failure	70%	2 Min.
Shoulder Press	1	Failure	70%	2 Min.
	2	Failure	70%	2 Min.
	3	Failure	70%	2 Min.
Skull Crushers (Decline)	1	Failure	70%	90 Sec.
	2	Failure	70%	90 Sec.
	3	Failure	70%	90 Sec.
Narrow Push Ups (Easy Curl Bar)	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.
DB Rows (to hip)	1	Failure	70%	2 Min.
	2	Failure	70%	2 Min.
	3	Failure	70%	2 Min.
DB Shrugs	1	Failure	80%	2 Min.
	2	Failure	80%	2 Min.
	3	Failure	80%	2 Min.
Pull Ups (Supinated)	1	Failure	–	2 Min.
	2	Failure	–	2 Min.
	3	Failure	–	2 Min.
Easy Bar Curls	1	60 Sec TUT	55%	30 Sec.
	2	50 Sec TUT	55%	30 Sec.
	3	40 Sec TUT	55%	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.

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