POWER 8 MUSCLE BUILDING WORK-OUT

POWER 8 MUSCLE BUILDING WORK-OUT

3 DAY SPLIT

POWER 8 COMBINES A 5 X 5 PROTOCOL WITH A BRUTALLY EFFECTIVE 8 X 8 EXERCISE. THIS SYSTEM IS PERFECT FOR THE NTERMEDIATE LIFTER WHO WANTS TO CONTINUE TO MAXIMISE GAINS.

WORK-OUT SUMMARY

GOAL – BUILD MUSCLE WORK-OUT TYPE- SPLIT TRAINING LEVEL- INTERMEDIATE DAYS PER WEEK- THREE EQUIPMENT- BARBELL,BODY WEIGHT, TARGET GENDER- MALE / FEMALE EZY BAR, CABLES, MACHINES, etc. AUTHOR- STEVE SHAW

WORK-OUT DESCRIPTION

POWER 8 IS A MUSCLE BUILDING WORK-OUT SYSTEM, THAT ATTACKS MAJOR MUSCLE GROUPS IN 3 DIFFERENT WAYS.

POWER-EACH MAJOR MUSCLE GROUP IS FIRST HIT WITH 5 X 5 THE SAME STYLE OF                              5 X 5 MADE FAMOUS BY REG PARK- CLASSIC BODY BUILDER.

8 X 8 – FOLLOWING THE POWER SETS, MAJOR MUSCLE GROUPS ARE THEN TAXED USING 8X8 PROTOCOL. REST BETWEEN EACH OF THESE SETS IS KEPT TO 60SECS MAXIMUM.

ISOLATION-MAJOR MUSCLE GROUPS ARE FINISHED OFF USING AN ISOLATION EXERCISE, THAT FOCUSES ON A STRICT REP CADENCE.

POWER 8- THREE DAY SPLIT

DAY 1 CHEST / BACK DAY 4 OFF DAY 2 OFF DAY 5 SHOULDERS/ ARMS DAY 3 LEGS/ ABDOMINALS DAY 6 OFF DAY 7 OFF (* 7 DAY VARIATION)

DAY 1 CHEST / BACK DAY 3 OFF DAY 5 SHOULDERS/ARMS DAY 2 LEGS / ABDOMINALS DAY 4 OFF DAY 6 OFF DAY 7 OFF   (* 7 DAY VARIATION BACK TO BACK)

SELECTING EXERCISES. DON’T SHY AWAY FROM HARD EXERCISES, TRY TO MAKE EQUAL EXERCISE SWAPS.

MAJOR MUSCLE GROUPS POWER- A 5X5 USING HEAVY COMPOUND LIFT.

8X8- A 8X8 USING A LESS IMPACTFUL HEAVY COMPOUND MOVEMENT/ MACHINE EXERCISE.

ISOLATION- A 3 X 8-12 REP USING AN ISOLATION STYLE MOVEMENT.

MINOR MUSCLE GROUPS

6X8- A 6X8 USING A CHALLENGING ISOLATION OR MACHINE EXERCISE. AS MENTIONED 5X5 EXERCISES ARE RAMPED- THE FIRST TWO SETS ARE WORKING WARM-UP SETS.

SET 1- 60% X 5 REPS SETS 3-5 -100% X 5 REPS SET 2- 80% X 5 REPS

SET 5 IS A AMAP SET, MEANING YOU WILL PERFORM AS MANY REPS AS POSSIBLE DO NOT TRAIN TO FAILURE. STOP SET 5 WHEN YOU FEEL LIKE YOU MIGHT FAIL ON THE NEXT REP OR IF YOUR FORM STARTS TO SEVERELY DETERIATE WHEN YOU REACH 7 OR MORE REPS ON SET 5. IT’S TIME TO ADD WEIGHT. THE NEXT TIME YOU HIT THE GYM, ADD 5 POUNDS TO THE BAR.

8X8 AND 6X8 EXERCISES. REST BETWEEN SETS FOR THOSE EXERCISES IS KEPT TO A STRICT 60 SECONDS. DON’T EXCEED THIS REST PERIOD. IF YOU’RE UNABLE TO HIT 8 REPS FOR EACH SET, DON’T WORRY. WHEN YOU’RE ABLE TO PERFORM 8 REPS FOR EACH OF THESE SETS, ITS TIME TO WEIGHT TO THE BAR. ADD THE SMALLEST POSSIBLE AMMOUNT OF WEIGHT, THE NEXT TIME YOU PERFORM THIS MOVEMENT.

ISOLATION EXERCISES PERFORM THESE MOVEMENTS USING A 4-2-4 REP TEMPO. THIS MEANS IT WILL TAKE YOU 4 SECONDS TO COMPLETE A REPETITION. FOLLOWED BY A 2 SECOND HOLD AT THE POINT OF CONTRACTION AND A 4 SECOND RETURNING THE WEIGHT TO THE START POSITION OF THIS EXERCISE. THERE IS NO NEED TO FORCE HEAVIER WEIGHTS BEFORE YOUR READY. ALSO YOU MAY NEED TO DROP THE WEIGHT FROM SET TO SET. THESE EXERCISES ARE VERY DELIBERATE AND TAXING. DROPPING THE WEIGHT TO A LIGHTER WEIGHT IS PERFECTLY FINE. AGAIN THE POINT IS TO FINISH OFF YOUR MUSCLES, SO WEIGHT IS SECONDARY. BUT DON’T GO TOO LIGHT- THIS IS MAKING A SET TOO EASY.

POWER 8

MUSCLE BUILDING SYSTEM

CHEST / BACK

FLAT BENCH PRESS     5 SETS / 5 REPETITIONS                                                                                                     DB FLAT BENCH / HAMMER BENCH PRESS   8 SETS / 8 REPETITIONS                                                             INCLINE DB FLY OR PEC DECK 3 SETS/ 8-12 REPETITIONS                                                          BARBELL BENT ROW5 SETS / 5 REPETITIONS

LAT PULLDOWN OR PULL-UPS 8 SETS / 8 REPETITIONS STRAIGHT ARM PULL DOWN 3 SETS / 8-12 REPETITIONS DB OR BARBELL SHRUGS 8 SETS / 8 REPETITIONS

 

LEGS / ABDOMINALS

SQUATS 5 SETS / 5 REPETITIONS                                                     LEG PRESS 8 SETS / 8 REPETITIONS                                                 STIFF LEG DEALIFT 5 SETS / 5 REPETITIONS LEG CURLS 8 SETS / 8 REPETITIONS SEATED LEG PRESS / CALF RAISE 6 SETS / 8 REPETITIONS STANDING CALF RAISE 3 SETS / 8-12 REPETITIONS                                                         ABDOMINALS- OWN CHOICE 3 SETS / 15+ REPETITIONS

 

SHOULDERS / ARMS

SEATED BARBELL PRESS 5 SETS / 5 REPETITIONS

SEATED DB PRESS / HAMMER O’HEAD PRESS 8 SETS / 8 REPETITIONS                                                            BENT OVER REVERSE FLYS 3 SETS / 8-12 REPETITIONS

CLOSE GRIP BENCH or SKULL CRUSHER 6 SETS / 8 REPETITIONS                                                             CABLE TRICEP EXTS or SEATED DB EXTS 3 SETS / 8-12 REPETITIONS                                                      STANDING DUMBBELL CURL  6 SETS / 8 REPETITIONS                   EZY BAR PREACHER CURL 3 SETS / 8-12 REPETITIONS

YOU CAN ADD IN 3 SETS OF ABDOMINALS PER DAY AFTER EACH WORK-OUT, USE WHAT EXERCISES YOU PREFER.

YOU CAN ADD DEADLIFTS ON BACK DAY FOR YOUR 5X5 EXERCISE. USE GOOD FORM OF A ROW / PULLDOWN FOR YOUR NEXT 2 EXERCISES. MAY WANT TO ROTATE WEEKS- DO AN 8X8 FOR ROWS ONE WEEK AND 8X8 FOR PULLDOWNS / PULL UPS THE NEXT.

 

 

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