U.L. .R.A.

T
12 - M O N T H S Y S T E M

Ultimate Long-Term Resistance and Aerobic System

MONTH 12
By Chris Lockwood, MS, CSCS
or the past 11 months, youve been working with dedication toward one objective: getting in the best shape of your life. Youve come a long way since July 1999, when you entered the first week of ULTRA. Youve periodized your training from preparation to growth to strength to power to endurance, and everything in between and youve absorbed advice, workouts and nutrition plans from some of the sports leading minds and practitioners. Of course, as Yogi Berra once said, It aint over till its over, and the final month of ULTRA will allow you to showcase all the progress youve made by getting you shredded, or peeled bodybuilder-speak for super-lean by summer. Actually, the commitment you made to the superfit lifestyle by undertaking ULTRA in the first place should never end; think of it as an ongoing endeavor. Moving forward, you can continue using the ULTRA system as your lifelong template to building your perfect body. To take you through Month 12, Ive enlisted the help of bodybuildings king and queen of competition preparation Shawn Sugar Ray and Laura Creavalle, respectively as well as the woman with arguably the hardest body in fitness, Lena The Nordic Knockout Johannesen. Together, well lead you down the path to getting super-lean and staying rock-hard all summer long. So pull up a bench as our three advisers offer weight-training, cardiovascular and psychology tips on how they get lean during the final four weeks before a contest.
178 MUSCLE & FITNESS June 2000

Lena Johannesen

Per Bernal

The ULTRA System Training Progression

Weight Training
Lena I do weight training three days per week, working out every other day. I go to failure usually about 1015 reps using moderate resistance, up to the last week, when I go pretty light and increase my reps to 2025. Shawn I stay consistent from the day I decide to prepare for a show, and I stick with basic exercises and movements all the way through contest time barbells and dumbbells all the way! I dont restrict the amount of weight I use; rather, I base those decisions on how my body feels. If my body tells me its time to go light, I go light, but I compensate by adding a few more reps and incorporating some drop sets. Normally I try to complete about 12 reps, but doing drop sets could increase that number to 21. As for calves and abs, I train them each three days per week, on separate days. For abs, I do four sets of 25 reps using three separate exercises. Laura I stay fairly consistent by using basic exercises and doing 610 reps per set. I stick with a two-days-on, one-day-off training regimen: train back, then chest, take a day off, train legs, then shoulders and arms, and take another day off before I repeat the cycle. However, I train abs and calves every other day, on separate days. And unlike many bodybuilders, I train slower and take longer rest periods between sets precontest, because my recovery is slower due to my lack of calories.

Laura Creavalle

Cardiovascular Training
Lena I do my regular morning cardio on an empty stomach, every day, for 4560 minutes. I also work on getting my muscular endurance up for my routine, which I practice 34 times a week for an hour to an hour-and-a-half each session. Shawn Instead of doing traditional cardio, Ill do 20 extra minutes of full-body isometric posing, without rest, after every workout. Laura I didnt do any cardio [training for the Olympia] this last year because I started dieting five months out from the show. The year before, I was doing two hours of cardio a day, but I ended up dragging before the contest. This year, I felt a lot better and could train harder all the way up until the show.

thing being in place and ensure that you peak at the right time. Shawn This is the most grueling part of the training cycle. Physically, youre spent, but you need to reflect on all that youve done to prepare and make sure that youve done everything you need to win. I also like to treat my training partner like a sparring partner. I push him and try to beat him down, and I expect him to do the same to me. It builds mental toughness and helps push me to be my best. A lot of people say that bodybuilders are selfish, but when Im getting ready for a show, Im no different from a lawyer studying for the bar exam or Oscar de la Hoya preparing for a fight. My focus is on winning. Laura Even though your energy level is dragging, you know thats just par for the course. If I were dragging before I entered my contest-prep mode, Id worry that I was overtraining. In the last four weeks, though, you expect that, and mentally you just have to be tougher. So youre tired? So what! Itll be over in four weeks!
Chris Lockwood, MS, CSCS, has a masters degree in exercise and sports science. Hes a member of the National Strength and Conditioning Association, American College of Sports Medicine and International Society of Biomechanics in Sport. Hes also a personal trainer certified by the American Council on Exercise. A former M&F staff writer, Chris now works for Weider Nutrition International in Salt Lake City. You can reach him at chrisl@weider.com .

Mental Toughness
Lena The most important things for me during the last few weeks are sticking with my diet, doing my cardio and getting through my routine practice. I spend most of my energy on my routine, so the goal is to maintain the muscularity Ive built while continuing to burn excess bodyfat. The last few weeks are the most stressful, so you need to strive for the feeling of every-

Reiff
June 2000 MUSCLE & FITNESS 179

Shawn Ray

Reiff

NUTRITION
Shredded by Summer

By Chris Aceto
the carbs and emphasize protein when hes lounging around his pad or doing desk work. For example, if he trained at 8 a.m. and downed a bunch of carbs to support that, hell de-emphasize carbs later in the day in favor of, say, chicken and egg whites. Shawns advice is consistent with research indicating that protein intake should increase as total calorie intake decreases. When Lena and Laura cut back on carbs, they double up on high-fiber vegetables. Vegetables are a good way to trick your body into feeling Protein intake full, says Lena. should increase as In addition to avoiding total calorie intake extra fat and reducing carbs, decreases. all three athletes rely on increased cardiovascular exercise to get leaner. Each believes strongly in doing such exercise in the morning, on an empty stomach. Ive tried doing aerobics later in the day, but I definitely get leaner by doing it first thing in the morning, says Laura. Adds Shawn: After I blast a bodypart in the gym, its my duty to get out of there and give my body time to grow and recuperate. Adding cardio after a training session would wear me down. The threesome also agree on one final point: Lose fat slowly. To a person, they believe you shouldnt look for a loss of more than a pound a week on the scale. Any more than that and you may be losing muscle, notes Laura. Exceptions might include people who are obese or have never been involved in a systematic weight- and fat-loss program before, who will likely shed fat faster than the norm. In addition, greatly increase your daily consumption of water during this phase. Besides its myriad other benefits, water can have a satiating effect on the human body under conditions of calorie restriction.

uring the final month of ULTRA, the focus becomes cutting as much bodyfat as you can while maintaining the hard-earned muscle youve packed on during the preceding 11 months. To that end, Ive incorporated the expertise of athletes known for their chiseled physiques: pro bodybuilders Shawn Ray and Laura Creavalle, and fitness sensation Lena Johannesen. The difference between me and the M&F readership is simply a deadline, notes Shawn. Having goals in my case, photo shoots and the Mr. Olympia contest makes it imperative that I get the job done in the gym and with my diet. Lena agrees with that assessment, adding: Setting goals is the first part of getting in great shape; its part of the motivation. The diet and training is what you have to do to get there. This fat-free trio use similar strategies to sustain super-low levels of bodyfat. I dont follow an extremely low-carb diet, says Laura. I eat about 150 grams of carbs a day. For my activity level, though, thats fairly low. Adds Lena, My carbs are lower than they are in the off-season, but I never go lower than 100 grams a day. Why the push toward lower carbs? Shawn sums it up like this: Low carbs help you get leaner. I use a rotational method whereby I eat lower carbs for a couple of days and then eat more carbs on the third day. If I reduce my carbs for more than a couple of days, my training intensity suffers. Another trick employed by both Shawn and Laura is to eat more carbs around their training sessions and less at other times. Laura explains, Thats when you need the carbs before and after a hard workout. Shawn prefers to go easy on
Robert Reiff

supplements monthtwelve
Your kitchen neednt look like a GNC store for you to get the results you want, but a small handful of supplements, taken judiciously, can help you in your quest to get lean. Because decreasing your calories increases your bodys need for protein, and because you may find it difficult to eat 56 actual meals per day, consider adding a high-protein, low-carb meal-replacement product to the mix. Supplemental glutamine can help, too. Especially on days when you pull back on your carb intake, it can help spare muscle tissue from being used for fuel. Consume 1020 grams per day of the supplement half before you work out, half afterward. Other socalled anticatabolics you might consider include HMB (35 grams daily), chromium (300400 mg daily) and vitamins C and E (increase consumption moderately). When trying to burn fat and other calories, however, the most effective supplement at your disposal is a thermogenic that contains ephedrine and caffeine .* It gives me energy to train when Im eating fewer calories, and it helps me control my cravings for sugar and other carbs, says Lena. Ephedrine and low-calorie diets are also associated with a decreased release of serotonin, which can slow metabolism, affect mood and increase appetite. To normalize serotonin release, try 5-http , the herb rhiodiola rosea or both. Fat accelerators and carbohydrate modulators (FACMs) can also help you lean out by decreasing the amount of fat that your body stores and increasing your bodys utilization of carbs as fuel. Now, lets see an ab shot!
* Thermogenics arent for everyone, particularly those with high blood pressure or other health conditions. Consult your physician before taking fat-burners or any other supplements. Dont exceed recommended dosages, and watch out for inadvertently doubling up by taking other products, such as many cold medications, that contain stimulants.
180 MUSCLE & FITNESS June 2000

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH 12

ULTRA: Meal Planning

By Chris Aceto

The first five meals contain approximately 450 calories apiece, broken down so that 50% comes from carbs, 40% comes from protein and 10% comes from fat. Meals 610, in some ways similar to the first five meals, apply the technique Shawn, Laura and Lena use: Theyre lower in complex carbs and higher in fibrous vegetables. Use the meals that contain more complex carbs before and after you train. If you must lower 10% your carb intake, stress Meals 610. You can also follow Shawns approach by following a lowerFat carb diet (meals 610) for a couple of days, returning to a higher-carb intake day (meals 15) for one day, and then repeating the cycle. To determine the approximate number of calories youll burn per day this month, use the 40% 50% Protein Carbs equation on page 172 in the July 1999 issue of M&F. Subtract an additional 500 calories from that and divide the remainder among 56 smaller meals. Happy dieting!

mealone

Cals

Carb (g) Pro (g) Fat (g)

mealeight

Cals

Carb (g) Pro (g) Fat (g)

7 egg whites, scrambled 105 2 oz. top round steak, 98 grilled, cut up 1 2 cup mushrooms 20 1 2 cup onions 46 11 2 cups shredded potatoes, grilled 175 Totals 444

0 0 4 10 38 52

24 15 1 1 4 45

0 4 0 0 1 5

6-oz. can tuna; squeeze out 186 all water and cook with: 2 cups shredded cabbage 40 1oz. (dry wt.) thin spaghetti, cooked 105 14 cup fat-free tomato sauce 35 Totals 366

0 8 22 7 37

39 1 3 1 44

3 0 1 0 4

mealtwo
9 egg whites, scrambled 1 slice fat-free cheese 1 3 cup (dry wt.) oats, cooked 1 2 cup applesauce Totals

mealnine
Cals Carb (g) Pro (g) Fat (g)

Cals

Carb (g) Pro (g) Fat (g)

135 28 232 50 445

Cals

0 2 41 10 53

31 5 8 1 45

0 0 3 0 3

6 oz. round steak, grilled and cut thin 190 1 2 cup corn 90 1 cup Italian vegetables, steamed 108 Totals 388

0 19 21 40

36 2 6 44

5 1 0 6

mealthree

mealten
Mix together: 6 oz. ground turkey, cooked 1 oz. (dry wt.) pasta, cooked 2 cups shredded lettuce 1 2 cup onions 1 2 cup salsa Totals

Cals

Carb (g) Pro (g) Fat (g)

Carb (g) Pro (g) Fat (g)

6 oz. skinless chicken breast, grilled 189 1 cup rice, cooked 209 34 cup carrots 53 Totals 451

0 44 12 56

39 6 2 47

3 1 0 4

mealfour
6 oz. red snapper, grilled 6 oz. yam, baked 1 cup broccoli, steamed Totals

Cals

Carb (g) Pro (g) Fat (g)

219 105 12 46 36 418

0 22 3 10 8 43

39 3 0 1 1 44

7 1 0 0 0 8

207 198 52 457

Cals

0 48 10 58

44 3 4 51

3 1 0 4

entering the
This is it! Time to show the world just how great your physique looks. We did the easy stuff by designing workouts and diet plans, but you were the one who stuck with ULTRA and transformed your body. Whether you followed the program from Day 1 or Day 301, youve achieved the sort of results we guaranteed. (Obviously, the later you entered or the less you followed our prescriptions, the lesser your results.) Either way, it has been a lot of fun leading you through a total fitness plan that has helped redesign your body and build your training knowledge. To enter the contest, complete your final fitness evaluation (MUSCLE & FITNESS, July 1999, pp. 16668) and send us a copy of each evaluation, before-andafter photos, and a letter detailing your ULTRA experience and the benefits you accrued as a result. Maybe you can now compete in a sport you couldnt previously, gained 15 pounds of lean mass, or just feel better about yourself and have more self-confidence. Whatever the benefit or benefits, send your entry package to MUSCLE & FITNESS; attn: ULTRA; 21122 Erwin St.; Woodland Hills, California 91367. If youre chosen, well feature you along with other ULTRA athletes in an upcoming issue of M&F.

ULTRA

contest

mealfive
6 oz. can tuna 2 slices rye bread 4 Tbsp. fat-free mayonnaise Leaf of lettuce, shredded 1 small pear Totals

Carb (g) Pro (g) Fat (g)

186 146 48 4 57 441

Cals

0 26 12 1 13 52

39 6 0 0 0 45

3 2 0 0 0 5

mealsix

Carb (g) Pro (g) Fat (g)

6 oz. skinless chicken breast, grilled 189 34 cup rice, cooked 156 1 cup carrots 70 34 cup broccoli, steamed 39 Totals 454

0 33 16 7 56

39 4 2 3 48

3 1 0 0 4

mealseven
6 oz. red snapper, grilled 4 oz. yam, baked 1 cup green beans, steamed 1 cup cauliflower, steamed Totals

Cals

Carb (g) Pro (g) Fat (g)

207 132 40 35 414

0 32 8 8 48

44 2 2 1 49

3 1 0 0 4

June 2000 MUSCLE & FITNESS 181

ULTRA: Made to Order

Everyone doesnt have the exact same goals at the exact same time, so the following adjustments can make ULTRA applicable to everyone from Ronnie Coleman to Gary Coleman.
in less than an hour and a half, cardio included. The biggest pain in the rear is that additional cardio session, but heres the 4-1-1: I never said it would be easy, and to succeed in life you must sometimes make drastic sacrifices. Now is one of those times. Do you have the will to succeed?

1 2 3 4 5 6 7

More Muscle: This months program is designed to burn calories and fat, and quickly, but if youre more concerned with adding beef than getting lean cuts, eat 250500 calories more per day than you burn, increase your carb intake to roughly 55% of your total daily calories, and consume supplements such as creatine and meal-replacement shakes. As for training adjustments, keep your reps at 1015 per set, increase your rest between sets to 6090 seconds, and decrease your cardio to 46 days a week, 3040 minutes per session.

For even more separation and striations, add 20 minutes per day of isometric full-body posing.

rulesthismonth

More Strength: This months routine isnt ideal for building strength. To make it compatible with that goal, follow the adjustments under No. 1, except the ones concerning reps and between-sets rest. In addition, increase your intake of essential fatty acids, perform only 13 core exercises per bodypart, decrease your reps to 38 per set and increase your between-sets rest to 25 minutes. Less Bodyfat/Weight Loss: This month is pretty hardcore when it comes to burning fat and losing weight, but to get even more separation and striations, add 20 minutes per day of isometric full-body posing. It may sound hokey, but the pros swear by it, and as a former strength coach and personal trainer, Ive seen it work many times with great success when performed in conjunction with an effective training and diet strategy. Better Cardio: No doubt about it, youll be doing a lot of cardio this month, but the goal isnt specifically to increase your aerobic capacity. Instead, youre trying to burn excess calories and fat. If increasing the efficiency of your heart and lungs at using oxygen is your goal, work on gradually increasing the intensity (as measured by percentage MHR) of your cardio workouts. The correlation between heart rate and aerobic capacity may be inexact, but they follow fairly similar paths. Therefore, as your body adapts to training at higher heart rates for longer periods, your body should also become more efficient at using oxygen. Greater Flexibility: Ive said this all year and Ill say it again: Having a partner assist with either contract-relax or dynamic stretching has been shown to improve flexibility more than traditional static stretching does. If you do use these more advanced forms of stretching, you and your partner need to have mastered proper technique beforehand. Newcomers: If this is your first attempt at an ULTRA workout or your first attempt at a workout, ever you need to understand some ground rules. First, start out slowly. My objective isnt to hurt you or make you so sore that you never want to train again. Instead, you should begin with the first installment of ULTRA (MUSCLE & FITNESS, July 1999) and work your way up from there. Second, if youve been training for quite some time and just want to cherry pick this months ULTRA as a killer routine for getting lean, great but be careful. If you feel like youre working well beyond your limitations, back it down and progressively work your way up to this months prescription. Time Constraints: Undoubtedly, Ill catch some flak for the amount of time Im asking you to spend in the gym. Truth is, if you adhere to the rest periods and dont waste time, you should be in and out of there
182 MUSCLE & FITNESS June 2000

Workout intensities are based on a percentage of your 1RM (the maximum amount of weight that you can properly lift for only one repetition). If you dont know your 1RM for a particular exercise, guesstimate. Also, if youre unable to complete the prescribed number of repetitions using proper form, adjust the weight accordingly.

Precede the first exercise of each bodypart with 12 warm-up sets, completing 1012 reps with a light weight (about 30%40% 1RM) and, if need be, another six reps with a slightly heavier weight (50%60%). Stretch immediately after your cardio warm-up, between sets during your workouts, and as a relaxation and recovery aid before bedtime. When stretching without a partner, hold static stretches for 1530 seconds apiece dont bounce and repeat each stretch 24 times.

3 4 5

If you dont have access to an exercise apparatus listed in the workout, substitute

an exercise of similar quality for that same bodypart. (For example, if your gym doesnt have a hack squat machine, do regular barbell squats instead.)

Although not scientifically proven to be effective, many bodybuilders and fitness enthusiasts

claim to have had great success burning bodyfat by performing cardio first thing in the morning, before breakfast. If you pursue this approach, the key is adequate hydration beforehand, and adequate refueling, in the form of protein, complex carbs and recovery supplements such as glutamine and HMB, afterward. This month, youll be doing cardio twice daily, once in the morning and again immediately after your resistance-training workout. If twoa-days arent feasible, do a longer single session.
Cardio sessions are based on your MHR (maximum heart rate). To determine it, sub-

tract your age from 220. For example, 65% MHR would equal 220 minus your age, then multiply by 0.65.

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH 12

weeklyguidelines
week one . week two
65%70% 1RM 1 minute Intensity Rest Between Sets 1112 minutes Cardio Twice daily, 57 days per week, 3035 minutes per session, at an intensity equal to 65%75% MHR 70%75% 1RM Twice daily, 67 days per week, 3540 minutes per session, at an intensity equal to 65%75% MHR

week three
60%65% 1RM 3045 seconds

week four
60%65% 1RM 30 seconds

Twice daily, 7 days per week, 4045 minutes per session, at an intensity equal to 65%75% MHR

Twice daily, 7 days per week, 4550 minutes per session, at an intensity equal to 65%75% MHR

Leg Extension

Hack Squat

Shawn Ray

HOW TO FILL IN: 75/12 is equal to 75 pounds for 12 repetitions. For example: Leg Press

75/ 12

dayone
Leg Press /12 Hack Squat /12 Leg Extension /12 Hip Sled 1 /24 Crunch
2

Warm-Up: 712 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Quads, glutes, low back, hip adductors, hip abductors, hip flexors

weekone
/12 /12 /12 /24 /20 /20
2

weektwo
/12 /12 /12 /24 /20 /20 /20 /15 /15 /15 /30 /25 /25 /25 /15 /15 /15 /30 /25 /25 /25 /15 /15 /15 /15 /15 /30 /25 /25 /25

weeksthree&four
/20 /20 /20 /40 /30 /30 /30 /20 /20 /20 /40 /30 /30 /30 /20 /20 /20 /20 /20 /40 /30 /30 /30

/12 /12

/20 Oblique Crunch 2 /20 Seated Knee-Up /20

1 2

/20

Perform as drop sets: Complete half the prescribed number of reps with your normal weight and, without resting, strip off enough weight to complete an identical number of reps. Perform ab exercises as tri-sets. For example, on week one do 20 reps of crunches, followed immediately by 20 reps of oblique crunches, followed immediately by 20 reps of seated knee-ups, and then rest before repeating another tri-set. Continue until youve completed three such sets.

June 2000 MUSCLE & FITNESS 183

Photos by Robert Reiff

I dont restrict the amount of weight I use; I listen to how my body feels.

daytwo

Warm-Up: 712 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Internal and external shoulder rotators, front and rear delts, arms, calves

weekone
Dumbbell Lateral Raise /12 /12 /12 /12 Preacher Curl /12 Dumbbell Curl /12 Incline Curl /12 Hammer Curl 1 /12 /12 V-Bar Pressdown /12 Weighted Dip /12 Close-Grip Push-Up 1 / Standing Calf Raise /15 /15
1

weektwo
/12 /12 /12 /12 /15 /15 /15 /15 /15 /15 /15 /15 /15 /15 /15 / /20 /20 /20 /20 /15 /15 /15 / /20 /20 /15 /15 /15 /15 /15 /15 /15 /15 /15 /15 /15 /15 /15 /15 /15 /15 /15 /15 /15 /15 /15 /15 /15 /15 /15 / /20 /20

weeksthree&four
/20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 / /25 /25 /25 /25 /20 /20 /20 / /25 /25 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 /20 / /25 /25

/12 /12
1

/12 /12 /12 /12

Smith-Machine Military Press Dumbbell Front Raise

Bent-Over Dumbbell Lateral Raise 1

/12 /12
1

/12 /12 /12 /12

/12 /12 /12 /12

Seated Dumbbell Extension /12 /12

1

/12 /12 /12 /

/12 /12 /12 /

/15 /15

/15 /15

/15 /15

Seated Calf Raise1

Perform as a superset: Complete the required number of reps of the first exercise, followed immediately by the number of reps of the second exercise. Rest and repeat. Rep to failure.

daythree
Leg Press

OFF

V-Bar Pressdown

Bent-Over Dumbbell Lateral Raise

184 MUSCLE & FITNESS June 2000

DeHaan

Reiff

Reiff

M U S C L E & F I T N E S S ULTRA S Y S T E M MONTH 12 dayfour

Warm-Up: 712 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Back (upper, middle and lower), external shoulder rotators, hip flexors

weekone
Wide-Grip Weighted Pull-Up /12 /12 Dumbbell Row /12 T-Bar Row 1 /24 Dumbbell Shrug /12 /12 Machine Crunch /20 /20 Hanging Knee Raise /20
1

weektwo
/12 /12 /12 /24 /15 /15 /15 /30 /15 /15 /25 /25 /25 /15 /15 /25 /25 /25 /15 /15 /15 /30 /15 /15 /15 /15 /15 /15 /15 /30 /15 /15 /25 /25 /25

weeksthree&four
/20 /20 /20 /40 /20 /20 /30 /30 /30 /20 /20 /30 /30 /30 /20 /20 /20 /40 /20 /20 /20 /20 /20 /20 /20 /40 /20 /20 /30 /30 /30

/12 /12 /12 /24 /12 /12

2

/12 /12

Neutral-Grip Seated Cable Row

/12 /12 /20 /20

/12 /12 /20 /20 /20

Wide-Grip Upright Row

Hanging Knee Raise with Twist 2

2

/20

Perform as drop sets: Complete half the prescribed number of reps with your normal weight and, without resting, strip off enough weight to complete an identical number of reps. 2 Perform ab exercises as tri-sets. For example, do 20 reps of machine crunches, followed immediately by 20 reps of hanging knee raises with twist, followed immediately by 20 reps of hanging knee raises, and then rest before repeating another tri-set. Continue until youve completed three such sets.

dayfive

Warm-Up: 712 minutes of moderate-intensity cardio (approximately 65% MHR) Stretch: Chest, triceps, front delts, internal and external rotators, low back, hamstrings, calves

weekone
Incline Dumbbell Press 1 /12 /12 /12 Pec-Deck Flye 2 /24 Lying Leg Curl /12 /12 Seated Leg Curl Calf Raise 3, 4 /15 Seated Calf Raise /15
1 2

weektwo
/12 /12 /12 /24 /15 /15 /15 /30 /15 /15 /15 /15 /30 /15 /15 /15 /30 /15 /15 /15 /15 /15 /15 /15 /30 /15 /15

weeksthree&four
/20 /20 /20 /40 /20 /20 /20 /20 /40 /20 /20 /20 /40 /20 /20 /20 /20 /20 /20 /20 /40 /20 /20

/12 /12 /12 /24 /12 /12

2

/12 /12

Decline Dumbbell Flye Decline Barbell Press

/12 /12 /24

/12 /12

Romanian Deadlift

/15
4

/15 /15

/15 /15

/20 /20

/20 /20

/20 /20

/20 /20

/25 /25

/25 /25

/25 /25

/25 /25

/15

3 4

Set bench at 20-degree angle. Perform as drop sets: Complete half the prescribed number of reps with your normal weight and, without resting, strip off enough weight to complete an identical number of reps. Perform on a leg-press machine. Perform as a superset: Complete the required number of reps of the first exercise, followed immediately by the required number of reps of the second exercise. Rest and repeat.

dayssix&seven

OFF

M&F

June 2000 MUSCLE & FITNESS 185