Cycle 2 Day 1

Cycle 2 Strength

Day 1 - Chest





Sets 4

Dumbbell Flat Bench





4

5-9

3-1-0

Dumbbell Pullover





3

5-9

3-1-0

Dumbbell Fly



4

5-9

3-1-0

3

7-12

3-1-0

Incline Press

















Weighted Ab Crunch





Reps 5-9

Tempo 4-1-0

Strength: The measure of the muscle’s ability to perform work (li# a weight) Physiological Event: When you train for strength, you are forcing the functional units of each muscle cell to increase their “adaptive response” to increased load bearing. You are compelling your muscles to actively “enlist” additional muscle fibers within each muscle group to perform the workload. Your muscles “engage” more of the actin and myosin proteins inside your muscle cell to take part in the li#ing of weight. You do this so when you return to hypertrophy training, you can add additional weight in significant increments to “re-escalate” your body’s musclebuilding adaptive response. So you make gains in size, once again. Duration of cycle: 4 weeks Goal: Increase functional capacity of muscles - boost strength. Objective: Actively engaging more muscle fiber within each muscle group. Starting Weight: Maximum weight that causes “failure” at the high number of reps in the first set. Rep Range: 5-9



Note: Notice that when the number of reps you’re doing decreases, the tempo quickens.