DAY 1-CHEST & ABS

The following workouts indicate what exercises are recommended and for how many sets and reps. The weights that are shown are examples of what weights might be used during a typical Muscle Tech workout. You may need to change the weights to suit your present level. This is a Sample workout

DAY 1-CHEST & ABS Bench press 1x20 REPS @ 135# (WARM UP) 1X15 REPS @ 195# (WARM UP) 1X12 REPS @ 245# (WARM UP) 3X8 REPS @ 315# (6 REPS + 2 FORCED REPS)

INCLINE DUMBELL PRESS

1X12 REPS @ 75 # (WARM UP) 2X8 REPS @ 110 # (6 REPS + 2 FORCED REPS) 1 TRIPLE DROP (110#, 90#, 70#) X 6 REPS

INCLINE FLYS(super setted with dumbbell press)

2x8 REPS @ 70# (flys + dumbbell press)

ABDOMINAL CRUNCHES 4X 50 @ BODY WEIGHT

DAY 2 BACK & BICEPS

The following workouts indicate what exercises are recommended and for how many sets and reps. The weights that are shown are examples of what weights might be used during a typical Muscle Tech workout. You may need to change the weights to suit your present level. This is a Sample workout

DAY 2 BACK & BICEPS CHINUP(to the front)

4X10 REPS @ BODY WEIGHT

BENT OVER ROWS (reverse grip)

1x15 REPS @ 135 # (WARM UP) 3 X 8 REPS @ 195 # (FAILURE) 1X TRIPLE DROP (205#,185#,135#) X 6 REPS ONE ARM ROWS

3X8-12 REPS @ 90# DEAD LIFTS

3X8 @ 315# LAT PULL DOWNS

1X TRIPLE DROP (200#,170#,140#) X 8 REPS STANDING BARBELL CURLS

4X8-12 REPS @ 135# )(FAILURE) ALTERNATE DUMBELL CURLS

3X8 REPS @ 55# (FAILURE) ONE ARM PREACHER CURL

3X8 REPS @ 45# (SELF SPOTTING NEGATIVES)

DAY 3 SHOULDERS & TRICEPS

The following workouts indicate what exercises are recommended and for how many sets and reps. The weights that are shown are examples of what weights might be used during a typical Muscle Tech workout. You may need to change the weights to suit your present level. This is a Sample workout DAY 3 SHOULDERS & TRICEPS DUMBELL SHOULDER PRESS

2X15 REPS @ 60# (WARM UP) 3X8 REPS @ 100# (6 REPS + 2 FORCED REPS) 1X TRIPLE DROP ( 100#,85#,70#) X 6 REPS SIDE LATERALS

2X12 REPS @ 30# (FAILURE) 1X TRIPLE DROP(30#,20#,15#) X 12 REPS BENT OVER LATERALS

2X12 REPS @ 30# (FAILURE) 1X TRIPLE DROP (30#,20#,15#) X 12 REPS BARBELL SHRUGS

3X12 REPS @ 315# (FAILURE) TRICEP PUSH DOWNS

3X12 REPS @ 130# (FAILURE) 1X TRIPLE DROP (130#,100#,70#) X 10 REPS LYING EZ CURL EXTENSIONS

(SUPER SETTED WITH CLOSE GRIP PRESS) 4X10 REPS @ 135# (SUPER SET WITH PRESSES)

DAY 4 LEGS

The following workouts indicate what exercises are recommended and for how many sets and reps. The weights that are shown are examples of what weights might be used during a typical Muscle Tech workout. You may need to change the weights to suit your present level. This is a Sample workout DAY 4 LEGS LEG EXSTENSIONS

2X20 REPS 50# (WARM UP) SQUATS

2X20 REPS @ 135# (WARM UP) 2X15 REPS @ 225# 3X12 REPS @ 315# (FAILURE) LEG PRESSES

3X12 REPS @ 500# (FAILURE) 1X TRIPLE DROP (500#,350#,250#)X12 REPS LEG CURLS

3X12 REPS @ 100# (FAILURE) 1X TRIPLE DROP (100#,80#,60#)X10 REPS STIFF LEGGED DEAD LIFTS

3X15 REPS @ 70# STANDING CALF RAISES

4X20 REPS @ 350# (FAILURE)