MuscleNet Celebrity Muscle Building Series: A high-intensity muscle building program, this program was used by the great Dorian Yates. His training concepts have proven effective and have resulted in huge gains in muscle size and coordination.
High-intensity training includes complete stretching before training, as well as strictly controlled warm-up sets to adapt to the weight. These will become an integral part of your search for a sense of movement before formal exercise. After you've completed your warm-up set, you're ready to begin training.
Complete the number of sets you set in advance (usually 1 to 2 sets), try your best to reach the absolute limit of your body, and work hard to exercise the target muscles you set in advance. During exercise, you should exclude irrelevant muscles from participating in lifting the weight, so that the muscles you focus on can play their ultimate role.
According to H.I.T. training, the number of reps should be kept low. During the training process, more attention is paid to the control of movement trajectories and exercise intensity, so that the muscles can grow as much as possible. Any training set exceeding 12 reps is considered a maintenance training program. If you don't allow your muscles to be fully utilized, you won't be able to unlock their full potential for muscle growth. After at least 6 to 8 weeks of rigorous training, this program will bring you considerable muscle growth and promote further physical development that you will soon notice.
Monday: Chest, calves and cardio< /span>
First of all, you should focus on stretching the target muscles for 10 to 15 minutes. You should also use some lighter weights to warm up before training.
Incline barbell bench press: 2 warm-up sets*10~12 times;
Incline barbell bench press: 2 sets*6~8 times/4~6 times;
Supine dumbbell bench press: 2 warm-up sets*8~10 times;
Supine dumbbell bench press: 1 set*5~7 times;
Seated machine chest clamping: 2 warm-up sets*10~12 times;
Sitting chest device: 1 set*6~8 times;
Standing steel wire chest clamp: 2 groups*6~8 times/4~6 times;
Donkey riding calf raise: 1 warm-up set*10~12 times;
Donkey riding calf raise: 1 set*6~8 times;
Spinning bike: 10 minutes;
Treadmill: 10 minutes;
Climbing machine: 10 minutes.
Tuesday: Quads and Biceps
First, warm up on a spinning bike for 5 to 10 minutes. And carefully stretch and condition the muscle groups that need training for about 10 to 15 minutes, and use light weights to warm up before training.
Seated leg extension: 2 warm-up sets*10~12 times;
Seated leg flexion and extension: 2 groups*6~8 times;
Supine leg press: 2 warm-up sets of 12 to 15 times;
Supine leg press: 2 sets*6~8 times;
Incline mechanical hack squat: 1 warm-up set*10~12 times;
Incline mechanical hack squat: 1 set*6~8 times;
Straight-leg deadlift: 2 sets of warm-up sets*8~10 times;
Straight-leg deadlift: 1 set*6~8 times;
Prone leg curls: 1 warm-up set*10~12 times;
Prone leg curl: 1 set*6~8 times;
Standing (kneeling) single-leg curl: 2 sets*8~10 times/5~7 times.
Wednesday: Shoulders, traps and cardio
Stretch the target muscle groups for 10 to 15 minutes, and use light weights to warm up before training.
Dumbbell shoulder press: 2 warm-up sets*10~12 times;
Dumbbell shoulder press: 2 sets*6~8 times/4~6 times;
Bend over unilateral dumbbell wire press: 2 sets of warm-up sets*8~10times;
Lean over and press down on unilateral dumbbell wire: 1 set*6~8 times;
Dumbbell front raise: 1 warm-up set*8~10 times;
Dumbbell front raise: 1 set*4~6 times;
Sitting bent over fly: 2 sets*6~8 times/4~6 times;
Barbell shrug behind the back: 2 sets of warm-up sets*8~10 times;
Barbell shrug behind the back: 2 sets*6~8 times/4~6 times;
Elliptical machine: 10 minutes;
Climbing machine: 10 minutes;
Spinning bike: 10 minutes.
Thursday: day off
If necessary, I will train forearms, abs and cardio throughout the day
First, stretch the target muscle model for 10 to 15 minutes, and use light weight to warm up before training.
Barbell wrist curls behind the back: 2 warm-up sets*10~12 times;
Barbell wrist curls behind the back: 1 set*6~8 times;
Overhand (palm down) dumbbell wrist curls: 1 warm-up set*8~10 times;
Overhand dumbbell wrist curl: 1 set*4~6 times;
Kneeling rope weight-bearing abdominal crunch: 1 warm-up set*15~20 times;
Kneeling rope weight-bearing abdominal crunch: 1 set*10~15 times;
Hanging leg raise: 2 sets*10~15 times;
Decline sit-ups: 2 sets*10~15 times;
40-yard dash: 1 set*5 times;
30~45 seconds rope skipping: 1 group*5 times;
Elliptical machine: 5~10 minutes.
Friday: Back, calves and cardio< /span>
Fully stretch the target muscle groups for 10 to 15 minutes, and warm up with light weight before training.
Overhand grip (palms facing forward) wide-grip pull-ups: 2 sets of warm-up sets*8~10 times;
Overhand and wide-grip pull-ups: 2 sets*4~6 times;
Barbell bent over rowing: 2 warm-up sets*6~8 times;
Barbell bent over rowing: 1 set*4~6 times;
Dumbbell bent over rowing: 2 warm-up sets*6~8 times;
Dumbbell bent over rowing: 1 set*4~6 times;
Dumbbell supine arm curl raise: 2 groups*6~8 times/4~6 times;
Weight-bearing goat push-up: 2 sets*8~10 times/6~8 times;
Toe kick leg raise (exercise calf muscles): 2 warm-up sets*12~15 times;
Toe kick leg raise: 1 set*6~8 times;
Treadmill: 10 minutes;
Spinning bike: 10 minutes;
Climbing machine: 10 minutes.
Saturday: biceps, triceps, Abs and cardio
Fully stretch the target muscle groups for 10 to 15 minutes, and warm up with light weight before training.
Straight barbell curl: 2 warm-up sets*10~12 times;
Straight barbell curl: 2 sets*6~8 times/4~6 times;
Hammer curl: 2 warm-up sets*8~10 times;
Hammer curl: 1 set*4~6 times;
Hercules curl (supine pull-bar curl): 2 sets*6~8 times;
Triangle bar (V bar) press down: 2 sets of warm-up sets*10~12 times;
Triangle bar (V bar) press down: 2 groups*6~8 times/4~6 times;
Supine triceps dumbbell extension: 1 warm-up set*8~10 times;
Supine triceps dumbbell extension: 1 set*4~6 times;
Weight-bearing parallel bar arm flexion and extension: 2 sets*6~8 times/4~6 times;
Hanging leg raise: 1 warm-up set*12~15 times;
Hanging leg raise: 1 set*10~15 times;
Seated shoulder-carrying long pole and twisting waist (exercise oblique abdominal muscles): 2 groups*10~12 times;
Sit-ups: 2 groups*10~15 times;
Climbing machine: 15 minutes;
Treadmill: 15 minutes.
Sunday: Rest day
On this day, you must remember that it is also important to stretch and stretch the muscles after training. It is also good to do it for about 5 to 10 minutes.
❋ Tags: