MONDAY WORKOUT A1
Romanian Deadlift: 2 sets of 6 and one
all - out heavy doubl rest/pause set
Pull-Up: 2 sets of 6 and one all-out heavy double
rest/pause set
Bent-Over Lateral: 2 sets of 8 and one
6-8-10 drop set
Standing Barbell Curl: 2 sets of 6 and one
all-out heavy double rest/pause set
TUESDAY WORKOUT B1
Front Squat: 2 sets of 6 and one all-out
heavy double rest/pause set
Bench Press: 2 sets of 6 and one all-out
heavy double rest/pause set
Dumbbell Lateral Raise: 2 sets of 6 and one
6-8-10 drop set
Lying Dumbbell Triceps Extension: 2 sets of 6
and one maximum mTor activation set
WEDNESDAY WORKOUT A2
Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set
Dumbbell Pullover: 2 sets of 6 and one maximum mTor
activation set
Pronated Chest-Supported Row: 2 sets of 8 and one
all-out heavy double rest/pause set
Preacher Curl: 2 sets of 6 and one maximum mTor
activation set
THURSDAY WORKOUT B2
Leg Extension: 2 sets of 6 and one 6-8-10 drop set
Pec Deck or Cable Crossover: 2 sets of 6
and one maximum mTor activation set
Dumbbell Shoulder Press: 2 sets of 6 and one
all-out heavy double rest/pause set
DIPS: 2 sets of 6 and one all-out heavy double
rest/pause set
FRIDAY WORKOUT A3
Glute Ham Raise : 2 sets of 6 and one maximum
mTor activation set
CHIN UPS : 2 sets of 6 and one 6-8-10 drop set
2 sets of 6 and one maximum mTor activation set
Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10
drop set
SATURDAY WORKOUT B3
Squat : 2 sets of 6 and one maximum mTor activation set
Incline Bench Press : 2 sets of 6 and one 6-8-10 drop set
Dumbbell Front Raise on Incline Bench: 2 sets of 6
and one maximum mTor activation set
Triceps Extension: 2 sets of 6 and one 6-8-10
drop set
Heavy Double Rest/Pause
Pick a weight you can do around 4-6 reps with.
Do your 4-6 hard reps, rest 10-15 seconds, do another 2-3 reps, rest 10-15 seconds, and
then try to get an additional 1-2 reps.
Always use the same weight. You only do one set of this special technique/method.
Maximum mTor Activation
Here the key is how you perform each rep. Accentuating the eccentric (negative) and loaded
stretching are the contraction types that increase mTor activation the most. So with this method
you'll do as follows:
Lower the weight over a 5-second count while tensing/flexing the target muscle as hard as
possible at all times.
Hold the full stretch position for 2 seconds per rep.
Do 6-8 reps like this, and on the last rep hold the stretch position for as long as you can
tolerate. Again, you only do one set of this special technique/method.
6-8-10 Drop Set
Start the set with a weight you can lift for 6 reps.
Drop the weight down immediately by 25-40% (depending on the exercise) and do 8
reps with that new weight.
Drop another 25-40% and perform 10 more reps.
Rest as little as possible between the parts of the drop set. Only perform one set of
this special technique/method.
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