Anton for Nutrex-1

Week 11

Week 11

MONDAY

LEGS (QUADRICEPS)

6 sets

Leg Extensions – 10-20 reps (increasing weight each set)

5 sets

Squats – 6-10 reps (increasing weight each set)

4 sets

Quicksand Lunges  – 20 steps (I’ve never seen anyone do these, so I am not sure if they exist or not, but try them and see if you like them. These are walking lunges with a twist. When you lunge forward, lower your knee so it’s an inch or two shy from touching the ground, pause for 2 seconds, then only coming up a few inches shift the opposite foot forward. The tension will stay on your legs throughout the entire set and since this is a much more difficult version of walking lunges, you can’t use the weight that is too heavy, since the legs will fatigue rather quickly)

3 sets

Hack Squats Close Stance – 10 reps

4 sets

Static Leg Press – 20 reps (In a close stance position, crank out 10 reps and on the 10th hold the weight mid-rep for 10 seconds, then immediately perform the remaining 10 reps and on the last rep hold the weight for another 10 seconds)

TUESDAY

CHEST

4 SuperSets

Incline Dumbbell Flyes – 12 reps

SUPERSET WITH

Chest Busters – 12 reps

4 sets

Flat Smith Machine Bench Press – 8-10 reps (increasing weight each set)

(last set is a drop set)

4 sets

Incline Machine Chest Press – 8-10 reps (increasing weight each set)

3 sets

Standing Downward Cable Flyes – 12 reps

3 sets

Standing Incline Cable Flyes – 12 reps

WEDNESDAY

BACK

4 sets

Close Grip Pulldowns – 6-10 reps (increasing weight each set)

4 SuperSets

Seated Cable Rows – 8-10 reps (increasing weight each set)

SUPERSET WITH

Hyperextension Rope Rows – 10 reps (put a hyperextension machine next to a low pulley and attach a rope attachment to the pulley. When you perform a hyperextension, on your way up pull the rope towards your lower abdomen and back down)

4 SuperSets

Lat Pulldown Machine Underhand – 10-12 reps

SUPERSET WITH

Meadow Rows – 10 reps

4 sets

Behind The Neck Wide Grip Pulldowns – 15 reps

4 sets

Smith Machine Rack Pulls – 10-12 reps (increasing weight each set)

THURSDAY

SHOULDERS

4 sets

Machine Shoulder Press – 6-10 reps (increasing weight each set)

4 TriSets

Moderate Dumbbell Side Raises – 10 reps

+

Heavy Dumbbell Side Raises – 10 reps

+

Moderate Dumbbell Side Raises – 10 reps

4 TriSets

Neutral Grip Front Dumbbell Raises – 10 reps

+

Underhand Front Dumbbell Raises – 10 reps

+

Overhand Front Dumbbell Raises – 10 reps

4 SuperSets

Behind The Head Smith Machine Shoulder Press – 8-12 reps (increasing weight each set)

SUPERSET WITH

Face Pulls With a Bar – 10 reps

FRIDAY

LEGS (HAMSTRINGS & GLUTES)

6 sets

Lying Leg Curls – 10-12 reps (increasing weight last 3 sets)

5 sets

Squats – 6-10 reps (increasing weight each set)

5 sets

Wide Stance Leg Press – 12-18 reps (increasing weight each set)

4 sets

Dumbbell Sumo Squat – 15 reps

4 sets

Vertical Single-Leg Press – 12 reps

SATURDAY

OFF DAY

SUNDAY

ARMS

4 SuperSets

Tricep Extensions Machine – 12 reps

SUPERSET WITH

Bentover Tricep Pushdowns – 15-20 reps (You can do these using a V-bar attachment in a cable station, or you can do it the way I do them: walk on the other side of the triceps extension machine and pushdown on the bar with the handles. I use slow tempo and contract the triceps at the bottom of the movement as hard as I can, standing slightly bent over with my chest over the bar)

4 sets

Rope Tricep Pulldowns – 10-15 reps (increasing weight each set)

4 sets

Tricep Dips Machine – 10-15 reps (increasing weight each set)

4 sets

Standing Barbell Curls – 10-12 reps (increasing weight each set)

4 sets

Hammer Curls – 10 reps each arm, 20 reps total (I do these by turning the dumbbell slightly into a pronated position at the top of the movement to better target that brachialis)

4 sets

Preacher Machine Curls – 10 reps (increasing weight each set as well as alternating keeping your elbow in and out on every set)

+

Preacher Machine Negative Curls – 6-8 reps (these are super slow negatives, you either have to ask someone to help you bring the weight up while you slowly lower it yourself, or muster up the strength to swing it up and slowly lowering it)

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