High Volume Attack

High Volume Attack

In an era when the fitness industry is trending toward shorter workouts and fewer exercises, there’s something to be said for occasionally bombarding your muscles with a mega workload to shock them into growth. This four[week old-school high-volume attack will leave your muscles begging for mercy, but in the end they will be bigger, harder, and more defined.

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Day 1: Chest

Incline Dumbbell Flye:

  • 1 set of 15-20 reps
  • 1 set of 12-15 reps
  • 1 set of 8-12 reps
  • 1 set of 8-15 reps

Incline Dumbbell Press:

  • 1 set of 15-20 reps
  • 1 set of 12-15 reps
  • 1 set of 8-12 reps
  • 1 set of 8-15 reps

Hammer Strength Chest Press (Flat):

  • 1 set of 15-20 reps
  • 1 set of 12-15 reps
  • 1 set of 8-12 reps
  • 1 set of 8-15 reps

High Cable Crossover:

  • 1 set of 15-20 reps
  • 1 set of 12-15 reps
  • 1 set of 8-12 reps

Mid Cable Crossover:

  • 1 set of 15-20 reps
  • 1 set of 12-15 reps
  • 1 set of 8-12 reps

Low Cable Crossover:

  • 1 set of 15-20 reps
  • 1 set of 12-15 reps
  • 1 set of 8-12 reps

Pushup:

  • 3 sets to failure

Day 2: Legs

Leg Extensions:

  • 1 set of 40-50 reps
  • 1 set of 25-50 reps
  • 1 set of 20 reps
  • 1 set of 12-25 reps
  • 1 set of 6-12 reps
  • 1 set of 40-50 reps

Hamstring Curls:

  • 1 set of 40-50 reps
  • 1 set of 25-50 reps
  • 1 set of 20 reps
  • 1 set of 12-25 reps
  • 1 set of 6-12 reps
  • 1 set of 40-50 reps

Leg Press:

  • 1 set of 20 reps
  • 1 set of 12 reps
  • 1 set of 12 reps
  • 1 set of 8 reps
  • 1 set of 20 reps

Hack Squat:

  • 1 set of 20 reps
  • 1 set of 12 reps
  • 1 set of 8 reps
  • 1 set of 20 reps

Calf Raises:

  • 3 sets of 40-50 reps

Day 3: Back

Straight Arm Pulldown:

  • 1 set of 25-50 reps
  • 1 set of 20-25 reps
  • 1 set of 15-20 reps
  • 1 set of 10-15 reps

Wide Grip Pulldown:

  • 1 set of 25-50 reps
  • 1 set of 20-25 reps
  • 1 set of 15-20 reps
  • 1 set of 10-15 reps
  • 1 set of 8-15 reps

Bent Over Barbell Row:

  • 1 set of 25-50 reps
  • 1 set of 20-25 reps
  • 1 set of 15-20 reps
  • 1 set of 10-15 reps
  • 1 set of 8-15 reps

Machine Row:

  • 1 set of 20-25 reps
  • 1 set of 15-20 reps
  • 1 set of 10-15 reps
  • 1 set of 8-15 reps

Close Grip Lat Pulldown:

  • 1 set of 20-25 reps
  • 1 set of 15-20 reps
  • 1 set of 10-15 reps
  • 1 set of 8-15 reps

Day 4: Shoulders

Dumbbell Lateral Raise:

  • 1 set of 20-30 reps
  • 1 set of 15-25 reps
  • 1 set of 12-15 reps
  • 1 set of 10-12 reps
  • 1 set of 8-12 reps

Hammer Strength Shoulder Press:

  • 1 set of 20-30 reps
  • 1 set of 15-20 reps
  • 1 set of 12-15 reps
  • 1 set of 8-12 reps

Dumbbell Rear Delt Raise:

  • 1 set of 20-30 reps
  • 1 set of 15-25 reps
  • 1 set of 12-15 reps
  • 1 set of 12-15 reps
  • 1 set of 8-12 reps

Dumbbell Shrug:

  • 1 set of 20-50 reps
  • 1 set of 20-25 reps
  • 1 set of 15-20 reps
  • 1 set of 8-12 reps
  • 1 set of 8-12 reps
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