12 week classic physique program

If you added weight or reps or did another set you’d increase load-volume, and as such would grow more muscle. New 12 week Classic Physique Program is now available at: BeastmodejonesCoaching.com. You will sweat and you will cramp unless you are in condition. For starters, I used a little different approach this year as to my diet. joc__life. You’re here because you want to build muscle and strength. Four Ultra 40 tabs & Four Mass Amino with separately meal recorded beyond. But to keep things fresh we’re giving you some different exercises and more of an emphasis on training across the whole strength and endurance continuum by switching up the rep ranges. If the classic physique is your goal you’re going to want to avoid programs such as StrongLifts 5×5 which has a disproportionate amount of upper and lower body work. I love bodybuilding because of the amount of self-discipline you acquire just by forcing yourself to the extreme. Since then, Jess is focusing on competing in larger shows and hopes to motivate the masses along the way. But what does matter is that without the right program you’ll never fill your potential. I don't count calories. Physique update 12 weeks out from Classic Physique Debut! This worked excellent for two reasons: 1) I got to spend some time with my family and 2) I wasn't all wound up in the evening before I went to bed. As long as your create enough of a stimulus, you’ll grow. If you want to reboot your muscle and strength you’re in the right place…. While the schedule & workouts that are laid out within the Body Beast program are great, I’ve been doing them for close to 2 years now and feel like I need something new to keep things fresh. Remember! That's my b^tch session. Just to shed some light on the differences and/or … Beginning 6/15, the next 12 weeks of Physique training will consist of: 1-week deload (introduction to metabolite phase) 5-week Metabolite Phase 1-week deload (introduction to strength phase) 5-week Strength Phase All of this will be discussed in more detail below, but first some science: Three Pathways to Muscle Growth … I did it, friends!! @jon_asigri. The last 4 weeks I posed every night, went through all the mandatory poses twice, and posed for at least 30 minutes. Although there are a few different types of muscles, the ones in your arms, legs, chest and shoulders are all referred to as skeletal muscles. For example, if you lifted 3 sets of 10 reps with 80 kg your total load-volume for that lift would be 2,400 kg. Also, two weeks out from the contest I switched from bottled water to distilled water. The way you’ll do it is by splitting those 12 reps into mini ‘clusters’ of 3 reps. After each cluster you’ll rest 20 seconds and keep repping out sets of 3 until you complete all 12. Flat Dumbbell Press: 90 x 8, 100 x 8, 110 x 8, 110 x 8=>80 x 8=>50 x 8, Cable Cross-Overs: 100 x 15, 120 x 12, 140 x 10, Tricep Extensions: 90 x 12, 100 x 12, 110 x 12, Single Reverse Tri Extensions: 60 x 12, 70 x 10, 80 x 8, Double Knee Extensions: 200 x 10, 220 x 10, 240 x 10, 250 x 8, Leg Presses: 640 x 12, 730 x 12, 820 x 10, Single Knee Extensions with 3 sec pause: 90 x 8, 100 x 8, 110 x 8, Hip Extensions: 180 x 15, 200, 15, 220 x 15, Wrist Curls with Barbell (behind back): 115 x 12, 135 x 12, 155 x 12, Wrist Extension with dumbbells: 25 x 12, 30 x 12, 35 x 12, Calf Raises: 200 x 40, 220 x 30, 240 x 20, Seated Calf Raises: 115 x 20, 140 x 20, 165 x 20, Lat Pulls (wide grip): 180 x 12, 200 x 12, 220 x 12, Lat Pulls (narrow grip): 150 x 12, 160 x 12, 170 x 12, Hammer Strength Rows: 180 x 10, 230 x 10, 280 x 10, Seated Cable Rows: 160 x 12, 180 x 12, 200 x 12, Cable Pull-Overs: 130 x 15, 140 x 15, 150 x 15, Concentration Curls: 35 x 12, 40 x 12, 45 x 10, Single Dumbbell Preacher Curls: 30 x 15, 35 x 12, 40 x 10, Ab Machine: 110 x 15, 120 x 15, 130 x 15, 140 x 15, Single Dumbbell Lateral Raises (standing): 25 x 12, 30 x 12, 35 x 10, Single Cable Lateral Raises (standing): 20 x 20, 25 x 20, 30 x 20, Dumbbell Front Raises: 30 x 10, 35 x 10, 40 x 10, Shoulder Shrugs with Bar: 225 x 15, 315 x 12, 405 x 12, 495 x 10, 405 x 12, 315 x 12, Calf Raises: 360 x 15, 450 x 15, 540 x 15, 630 x 15, Tricep Extensions: 120 x 8, 130 x 8, 140 x 8, 150 x 8, Single Reverse Tricep Extension: 70 x 8, 80 x 8, 90 x 8, Rope Overhead Extensions: 100 x 8, 120 x 8, 140 x 8, Double Hammer Dumbbell Curls: 30 x 8, 35 x 8, 40 x 8, High Cable Curls: 70 x 10, 80 x 8, 90 x 8, Incline Dumbbell Press: 90 x 8, 100 x 8, 110 x 8, 110 x 8=>80 x 8=>50 x 8, Double Knee Extensions: 180 x 12, 200 x 12, 220 x 12, 240 x 10, Leg Presses: 560 x 15, 640 x 15, 730 x 15, Lat Pulls (wide-grip): 160 x 15, 180 x 15, 200 x 15, Lat Pulls (narrow-grip): 150 x 12, 160 x 12, 170 x 12, Hammer Strength Rows: 180 x 12, 200 x 12, 220 x 12, Seated Cable Rows: 150 x 15, 160 x 15, 170 x 15, Single Cable Lateral Raises (standing) 20 x 20, 25 x 20, 30 x 20, EZ Bar Front Raises: 65 x 10, 75 x 10, 85 x 10, EZ Bar Upright Rows: 65 x 10, 75 x 10, 85 x 10, Bench Dips without Weight: 3 sets of 15 reps, Xenadrine EFX: 2/day one hour before workout, ABB Mass Recovery (grape): 1/day immediately post workout.

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