AM: Leg Edge Workout

Phase 1: Giant Set - Perform all sets without rest in between. Explosive Concentric
Heel elevated Squats: 10 reps x 70kg
Wide Squats (non-elevated) with toes out: 10 reps x 70kg
Dumbbell Lunges: 50 reps per leg x 25lb dumbbells
Free Lunges: 50 reps per leg

Phase 2: Emphasize at peak and stretch. 3 Second negative.
Set 1: 12 reps x 93.5lbs
Set 2: 10 reps x 93.5lbs (positive and negative failure)
Set 3: 40 reps at 22lbs (failure)

Phase 3: Leg Curls Emphasize at peak and stretch. 3 Second negative. - Triple drop set.
Set 1: 6 reps x 100lbs
Set 2: 8 reps x 77lbs
Set 3: 10 reps x 55lbs

Set 4: 6 reps x 88lbs
Set 5: 8 reps x 66lbs
Set 6: 10 reps x 44lbs

Set 7: 6 reps x 66lbs
Set 8: 8 reps x 44lbs
Set 9: 10 reps x 22lbs

Shoulders and Traps

Phase 1: Seated DB Press
Set 1: 6 x 40lbs
Set 2: 8 x 30lbs
Set 3: 10 x 25lbs

Phase 2: DB Upright Rows - 3 sec negative, hold at peak.
Set 1: 12 x 30lbs
Set 2: 10 x 30lbs
Set 3: 12 x 20lbs

Phase 3: Cable Shoulder Presses - No pause in between movements, no lockout.
Set 1: 40 x 11lbs
Set 2: 30 x 11lbs
Set 3: 20 x 11lbs

Phase 4: Behind Back BB Shrugs
Set 1: 25 x 100lbs
Set 2: 50 x 55lbs
Set 3: 45 x 55lbs

PM: Triceps

Phase 1: Behind Back Dips - 3 Sets of Positive Failure

Phase 2: French Press - 2 sec negatives.
Set 1: 12 x 30lbs
Set 2: 10 x 30lbs
Set 3: 8 x 30lbs

Phase 3: BB Tricep Extensions - No lockout
Set 1: 12 x 30lbs
Set 2: 10 x 30lbs
Set 3: 15 x 25lbs

Phase 4: One Arm DB Kickbacks
Set 1: 40 x 8lbs
Set 2: 30 x 8lbs
Set 3: 20 x 8lbs

-- Edited by theveed at 10:19, 2004-12-16

AM: Shoulder Edge

Phase 1: Upright BB Rows Super Set with Military Presses - Double Drop sets.

Set 1: 8 x 60lbs
Set 2: 12 x 40lbs
Set 3: 15 x 20lbs

Set 4: 8 x 50lbs
Set 5: 12 x 25lbs
Set 6: 15 x 20lbs

Phase 2: Giant Set
Cable Shrugs - 50 reps x 66lbs
Behind the Back BB Shrugs - 110lbs
Regular Shrugs - 50 x 66lbs

Phase 3: Double Drop Sets

Side Laterals
Set 1: 10 x 20lbs
Set 2: 12 x 10lbs
Set 3: 15 x 5lbs

Set 4: 10 x 15lbs
Set 5: 12 x 8lbs
Set 6: 15 x 5lbs

I-Laterals

Set 1: 12 x 15lbs
Set 2: 15x 10lbs

Set 3: 12 x 15lbs
Set 4: 15x 10lbs

Arnold Presses to Failure

Set 1: 12 x 15lbs
Set 2: 15x 10lbs

Set 3: 12 x 15lbs
Set 4: 15x 10lbs

Phase 4: Dumbbell Alternating Shurgs
Set 1: 12 x 70lbs
Set 2: 10 x 70lbs
Set 3: 12 x 60lbs
Set 4: 10 x 60lbs
Set 5: 12 x 50lbs
Set 6: 10 x 50lbs
Set 7: 12 x 40lbs
Set 8: 10 x 40lbs
Set 9: 12 x 30lbs
Set 10: 10 x 30lbs
Set 11: 12 x 20lbs
Set 12: 10 x 20lbs

PM: Calves:

Leg Press machine toe raises (toes pointing out) - 100 reps x 70 kg (rest pause)
Standing Calf Raise off a high block - 50 reps per leg x bodyweight.

-- Edited by theveed at 10:20, 2004-12-16

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-- Edited by moonbreaker at 03:18, 2004-12-12

AM: Chest Edge

Giant Set - Repeat 3x

Set 1:
Decline DB Press
8 reps x 50lbs
Vertical Dips
Failure x Bodyweight
Incline DB Press (Stretch at bottom - 3 sec negative)
12 reps x 40lbs
Machine Flys Non-Peak
40 reps x 33lbs

Set 2:
Decline DB Press
8 reps x 40lbs
Vertical Dips
Failure x Bodyweight
Incline DB Press (Stretch at bottom - 3 sec negative)
12 reps x 30lbs
Machine Flys Non-Peak
40 reps x 33lbs

Set 3:
Decline DB Press
8 reps x 30lbs
Vertical Dips
Failure x Bodyweight
Incline DB Press (Stretch at bottom - 3 sec negative)
12 reps x 20lbs
Machine Flys Non-Peak
40 reps x 33lbs

Standing Cable Static Flys - 5 sec hold at peak and stretch points - 66lbs x 10 reps.

* Didn't have the chance to do the PM shift, will do the PM shift the next day *

-- Edited by theveed at 09:48, 2004-12-09

-- Edited by theveed at 10:20, 2004-12-16

You need to do it 2x a days for one main reason, our body cannot sustain an anabolic state for over 60-90 minute span when working out. You can, technically spend 2-2.5hrs in the gym finishing both AM and PM workouts but your body will already be in a catabolic state and your workout will not induce muscle grown but cannibalism instead, so it's the opposite of what you want.

I can't technically post the whole workout any different from what the site said. What I type here is simply a breakdown of the final 2 pages of its 30day routine. I just added how much weight I'm doing.

It'll be much easier to understand if the program is printed on paper. When I was reading it online, I had a hard time putting one workout together, but when I printed it out, read it 2-3x thoroughly and understanding each phase, it was a breeze.

I can't walk straight right now BTW, my calves are killing me. I can barely straighten them without stretching them first... Oh the pain... hehe

AM: Legs:

P1: Power Squats
220lbs x 10
220lbs x 8
220lbs x 6

P2: Close stance leg press
308lbs x 12
264lbs x 12
220lbs x 12

P3: Alternating Lunges
15 x 15lbs
12 x 15lbs
10 x 15lbs

Phase X:
Hacksquats Superset with Sissy Squats
15kg plate x 12 - Bodyweight x 12
10kg plate x 12 - Bodyweight x 12
Bodyweight x 12 - Bodyweight x 12

Phase Y:
Leg Curls
10 x 110lbs
8 x 110lbs
6 x 110lbs

P4: 200 reps of boot strappers - 50 reps x 4 RP

Machine Calf Raises Toe In
50 reps x 132lbs x 2 sets
Machine Calf Raises Toe Out
50 reps x 132lbs x 2 sets

PM: Shoulders

P1: Seated DB Press
8 reps x 45lbs
6 reps x 45lbs
10 reps x 30lbs

P2: Dumbbells Upright Rows
12 reps x 35lbs
10 reps x 35lbs
12 reps x 25lbs

P3: Cable Press:
40 reps x 16.5lbs
30 reps x 16.5lbs
20 reps x 16.5lbs

P4: Behind the Back Barbell Shrugs Superset with Cable Shrugs
25 reps x 132lbs on Smith SS 25 reps x 132lbs
50 reps x 88lbs on Smith SS 50 reps x 66lbs
75 reps x 33lbs on Smith SS 75 reps x 33lbs

Delts P2:

T-Style Laterals: Slow negative with hold
25 reps x 8lbs
25 reps x 8lbs

I-Laterals: Slow negative with hold
15 reps x 8lbs
15 reps x 8lbs



-- Edited by theveed at 10:27, 2004-12-16