Mr. Seminack’s Workout Routine Nothing screams biology like the tearing and repairing of muscle fibers through intense weight lifting! Gain up to 100 pounds of muscle in as little as a week, with this hardcore routine used by the infamous “Muscle Mike” Seminack after school. He’s not just your weight room chaperone – he’s your weight room hero!
STEP 1: LET REAL RECOGNIZE REAL Before beginning this rigorous workout, stare at your reflection in the mirror. Think about how you’re going to crush this weight room. Think about why you should be teaching AP Bio this year instead of Mrs. Bruno.
STEP 2: EXCITE THE MUSCLE FIBERS Start off with a light warmup that will get the blood pumping for the harder parts of the routine—25 curls with a twopound dumbbell ought to do it. 50 will let you start to feel “The Seminack Burn.”
STEP 3: STAKE OUT THE TERRITORY After your warmup, walk around the weight room and stare at the equipment. Act as if you’re about to use various machines to ward off fellow weightlifters, but never actually use any of them. 12
