Train, Eat, Grow / Program 85
Even during shock week it’s important to complete the full-range chain for each muscle.
Neveux \ Model: Daryl Gee
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POF routine for each bodypart; however, shock week dictates combining exercises into supersets. Broser starts many of those bodypart workouts with a preexhaustion superset—such as leg extensions (contracted position) followed immediately by squats (midrange). Studies show that force production is decreased significantly on the second exercise, the compound move, of a preex superset. Not a good thing, as that’s the more important of the two. Because of that we’ll reverse the order and use postactivation supersets—for example, squats followed immediately by leg extensions. A big plus of postactivation is that the heightened occlusion you get on the first superset from the second exercise, the isolation move, can help activate more fibers during the second superset. Hence the word postactivation.
IRON MAN Training & Research Center Muscle-Training Program 85 Monday (Power): Chest, Calves, Abs Incline presses (X Reps) Incline flyes (X Reps) High cable flyes (X Reps) Bench presses (X Reps) Wide-grip dips (X Reps) Flat-bench flyes (X Reps) Low/middle cable flyes (X Reps) Leg press calf raises (X Reps) Machine donkey calf raises (X Reps) Hack-machine calf raises (X Reps) Standing calf raises (X Reps) Seated calf raises (X Reps) Incline kneeups (X Reps) Ab Bench crunches (X Reps) Twisting crunches (X Reps)
Thursday (Power): Quads, Hamstrings 3 x 4-6 1x6 2x6 2 x 4-6 1x6 1x6 1x6 3 x 8-10 2 x 8-10 2 x 8-10 2 x 8-10 2 x 6-8 3 x 6-10 2 x 6-10 2 x 6-10
Tuesday (Power): Back, Forearms Wide-grip pulldowns (X Reps) Parallel-grip chins (X Reps) Undergrip pulldowns (X Reps) Machine pullovers (X Reps) Behind-the-neck pulldowns (X Reps) Nautilus rows or cable rows (X Reps) One-arm dumbbell rows (X Reps) Bent-arm bent-over laterals (X Reps) Barbell shrugs (X Reps) Reverse wrist curls (X Reps) Wrist curls (X Reps) Behind-the-back wrist curls Rockers
3 x 4-6 2 x 4-6 2 x 4-6 2 x 4-6 1 x 6-8 3 x 4-6 1 x 4-6 2 x 4-6 2 x 4-6 3 x 8-10 2 x 8-10 1 x 8-10 1 x 8-10
Machine hack squats (nonlock; X Reps) Leg presses (nonlock) Smith-machine sissy squats (X Reps) Leg extensions (X Reps) Lunges Stiff-legged deadlifts (low partials; X Reps) Hyperextensions (X Reps) Leg curls (X Reps) Low-back machine (X Reps)
2 x 4-6 2 x 4-6 2 x 4-6 3 x 6-8 1 x 4-6 3 x 6-8 1 x 6-8 3 x 4-6 1 x 6-8
Friday (Power): Delts, Triceps, Biceps Rack pulls (X Reps) Dumbbell upright rows or laterals (X Reps) Incline one-arm laterals (X Reps) Forward-lean laterals (X Reps) Behind-the-neck presses (X Reps) Bent-over laterals (drop set; X Reps) Dips (X Reps) Decline extensions Overhead dumbbell extensions (X Reps) Pushdowns or kickbacks (X Reps) Preacher curls (X Reps) Cable curls (X Reps) Incline curls (X Reps) Concentration curls (X Reps) Cable hammer curls (X Reps)
2 x 4-6 2 x 4-6 2 x 4-6 2 x 4-6 2 x 4-6 2 x 4-6 2 x 4-6 1 x 4-6 2 x 4-6 2 x 4-6 2 x 4-6 1 x 4-6 2 x 4-6 2 x 4-6 1 x 4-6
Note: Where X-Reps are designated, usually only one set or phase of a drop set is performed with X Reps or an X-Rep hybrid technique from the Beyond X-Rep Muscle Building e-book. See the X-Blog at www.X-Rep.com for more workout details.
68 NOVEMBER 2006 \ www.ironmanmagazine.com
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