40 Days to Size and Strength

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

CYCLE #3

Day 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. Click Here to find out more about the importance of warm ups and cool downs.

Exercise	Set#	Reps	Load	Rest
Deadlifts	1	Failure	95%	3 Min.
Power Cleans	1	Explosive Failure	75%	3 Min.
Deadlifts	2	Failure	95%	3 Min.
Power Cleans	2	Explosive Failure	75%	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: For the power cleans and medicine ball crunches, simply increase the load by 2-5% for your sets. Use your own judgement for power clean loading since it is too difficult to determine a true 1RM for this particular exercise – due to the movement speed required.

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 (each)	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. Use your new 1RM for the loading rather than your 1RM from week 1.

Day 6

Exercise	Set#	Reps	Load	Rest
Squats	1	Failure	80%	2.5 Min.
	2	Failure	80%	2.5 Min.
	3	Failure	80%	2.5 Min.
Leg Curls	1	Failure	80%	90 Sec.
	2	Failure	80%	90 Sec.
	3	Failure	80%	90 Sec.
Leg Press	1	Failure	80%	2 Min.
	2	Failure	80%	2 Min.
	3	Failure	80%	2 Min.
Calf Raises (Standing)	1	Failure	85%	1 Min.
	2	Failure	85%	1 Min.
	3	Failure	85%	1 Min.
Calf Raises (Seated)	1	40 sec TUT	60%	30 Sec.
	2	40 sec TUT	60%	30 Sec.
	3	40 sec TUT	60%	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	80%	2 Min.
	2	Failure	80%	2 Min.
	3	Failure	80%	2 Min.
DB Press (Incline)	1	Failure	80%	2 Min.
	2	Failure	80%	2 Min.
	3	Failure	80%	2 Min.
Shoulder Press	1	Failure	80%	2 Min.
	2	Failure	80%	2 Min.
	3	Failure	80%	2 Min.
Skull Crushers (Decline)	1	Failure	80%	90 Sec.
	2	Failure	80%	90 Sec.
	3	Failure	80%	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	80%	2 Min.
	2	Failure	80%	2 Min.
	3	Failure	80%	2 Min.
DB Shrugs	1	Failure	85%	2 Min.
	2	Failure	85%	2 Min.
	3	Failure	85%	2 Min.
Pull Ups (Supinated)	1	Failure	–	2 Min.
	2	Failure	–	2 Min.
	3	Failure	–	2 Min.
Easy Bar Curls	1	60 Sec TUT	60%	30 Sec.
	2	50 Sec TUT	60%	30 Sec.
	3	40 Sec TUT	60%	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