4 Weeks to More Mass, Week 2 Training Log

4 Weeks to More Mass: Week 2 Training Log

      WEEK TWO





MONDAY: LEGS

 
* Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.

** Using 80% of your 10 RM squat weight, perform 10 back squats, rest 60 seconds, perform 9 back squats, rest 60 seconds, perform 8 back squats - continue this pattern all the way to 1 rep.
TUESDAY: CHEST AND BACK

* Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.

** Load the flat barbell bench press with your 5RM using only 25lb. plates. Perform as many reps as possible until technical failure. Remove 25lb. from each side and continue. Repeat until you're just pressing the bar. [Lighter lifters may replace the 25lb. plates with 10lb. plates.]
WEDNESDAY - OFF

THURSDAY: LEGS

* Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.
FRIDAY: SHOULERS AND ARMS

* Perform a rest-pause for the 4th set of this exercise. Upon failure, rack the bar, rest 15 seconds and perform 2-3 more repetitions.

** Grab a set of dumbbells that will allow you to perform 10 bicep curls. After you're completed, drop the weight by 30% and complete 10 reps. Repeat this pattern for 4 sets.
SATURDAY & SUNDAY: OFF
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