DAY 1: BACK/HAMSTRINGS BACK/HAMSTRINGS Straight Arm Pulldown 4x8 + NOS Smith machine or HS low row 4x8 + NOS Meadows or 1-arm DB row 4x8 + NOS HS Lat pulldown 4x8 + NOS Hyper Extensions - with bodyweight 4x8 Seated Leg Curl 4x8 Lying Leg Curl (hip up) 4x8 + NOS Stiff Leg Deadlift 4x8 + NOS DAY 2: CHEST/BICEPS Machine Chest press 4x 8 + NOS Incline Smith or HS Press 4x 8 + NOS Pec Deck 4x 8 + NOS Superset with Pushups 3 Failure or 15 Machine Preacher 4x 8 + NOS Seated Dumbbell Curl 3x 8 + NOS Cable Curl 3x 8 + NOS DAY 3: QUADS/CALVES Leg Extension 4x 8 + NOS Hack Squat 4x 8 + NOS Lunge Machine 4x 20 Leg Press 4x 20 Seated Calf Raise 3x10 +NOS Donkey Calf Raise 4x 8 + NOS DAY 4: OFF
WEEK #1 of MI-40 DAY 7 is rest; but may need to take it somewhere else; the important thing is to get 5 days of lifting in 1 week. Look up ‘intention’ to stress mind/muscle connection. NOS = 4 drop sets of approximately 10-20% each with no rest. Rest periods should be approximately 40 seconds. Do 20m of interval cardio on the 2 off days. Workouts should be completed in under 45m; not including warmup. Minimum requirements: Protein 265 Lifting Lifting days/385 days/385 off Carbs 430 Lifting days/-200 off Fats 80 Lifting days/ 100 off Aim for 3500 calories daily
DAY 5: BACK/HAMSTRING BACK/HAMSTRINGS S Wide Grip Assisted Pullup (downward intention) 6x8 + NOS Supported Machine Machine Row or seated cable row (downward intention) 4x8 + NOS Meadows or 1-arm barbell row 4x8 + NOS Rack pulls 3x 8 + NOS Seated Leg Curl 4x 8 + NOS Leg Press 4x 8 + NOS *Note: Feet wide and high Lying Leg Curl 4x 8 + NOS 40 DAY 6: DELTS/TRICEPS Seated DB Laterals 4x 8 + NOS Rear delt Machine 4x 8 + NOS Machine laterals 4x 12 Machine Shoulder Press 4x 8 + NOS Triceps Cable Pushdown 4x 8 *Note: Elbows behind you Machine tricep extension extension 4x 8 + NOS Seated Machine Dip 4x 15 30 sec rest Reverse cable pushdown 4x 8 + NOS
