blast for mass black

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Blast Training System – Blast for Mass: BLACK

I F P r o R y a n H u g h e s

www.BlastTrainingSystem.com 2

HUGHESFIT: BLAST TRAINING SYSTEMBlast for Mass: BLACK eBook

Copyright: Ryan HughesPublished: 14th December 2013

The right of Ryan Hughes to be identified as author of this work has been asserted by him inaccordance with sections 77 and 78 of the Copyright, Designs and Patents Act of 1988.

All Rights reserved. No part of this publication may be reproduced, stored in retrieval system,copied in any form or by any means, electronic, mechanical, photocopying, recording or

otherwise transmitted without written permission from the publisher. You must not circulatethis eBook in any format.

This eBook is licensed for your personal enjoyment only. This eBook may not be resold or givenaway to other people. If you would like to share this book with another person, pleasepurchase an additional copy for each recipient. If you are reading this book and did not

purchase it, or it was not purchased for your use only, then please return towww.BlastTrainingSystem.com and purchase your own copy. Thank you for respecting the hard

work of this author.

Find out more about the author and upcoming works online atwww.BlastTrainingSystem.com or by visitingwww.facebook.com/MensPhysique and following @ryanphughes on Twitter.

Thank you for your purchase and enjoy the program!

*Always consult a healthcare professional before beginning any new diet or training regimen. Alicensed nutritionist or healthcare professional did not construct this product. By using theprogram outlined in this eBook, you are doing so at your own risk and the author shall not be

held accountable for any health related or non-health related issues.


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Table of ContentsThe Premise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

Blast Traini ng for Ma ss - BLACK E DITION ... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 Using The Program .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6

Blast for M ass Diet - B LACK EDITION ... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7

Bulking Tech nique - BLACK EDITION ... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8

Blast for Mass Supp lementation - B LACK EDITION ... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13

Blast for Mass Workou ts - BLA CK EDITION ... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15

Blast Worko uts - Ch est Blast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

Blast Workouts - Back Blast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19 Blast Workouts - Shoulder Blast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22

Blast Workou ts - Arm Bla st . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 25

Blast Workouts - Leg Blast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28

Blast Workouts - Abs and Calves Blast . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31

Blast for Mass Foun dations - BLACK EDITION ... . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33

Foundations Work outs - Chest . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34

Foundations Workouts - Back .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35 Foundations Wo rkouts - Sho ulders . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36

Foundations Workouts - Arms .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37

Foundations Wo rkouts - Leg s . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38

Foundations Wo rkouts - Abs and Calves . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39

Blast for Mass MAXXE D WORKOUTS .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40

MAXXED Worko uts - Ch est . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41

MAXXED Workouts - Back .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 42

MAXXED Workouts - Shoulders . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43

MAXXED Workouts - Ar ms .. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44

MAXXED Workouts - Legs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45

Closing Remarks . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46

Blast for Mass Prod ucts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47


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The Premise

I am including this section again for all of you trying the Blast Training System for the firsttime.This style of training can be applied to both males and females looking to take theirworkouts to another level. The system is built upon the concepts of strength/hypertrophictraining, volume training and muscle confusion. Here are the basic principles of my BlastTraining System; I like to call these the "Boom, Burn & Blast." These three aspects make upthe workouts. They can be included in a variety of different styles, exercises and timesthroughout the workouts. Lets take a look...

Boom - This is basically the strength or heavy aspect of the workout. Each workout willcontain at least one exercise where you will be trying to go for heavier weight or an increasingweight, to elicit the breakdown of muscle tissue. Blast Training is not to be performed usinglighter weight, rather increasing volume while still using a challenging weight!

Burn - The burn is the endurance or pump stage where volume training is incorporated. It isimmensely important to pump as much blood to the targeted muscle group while training.However, sometimes it just doesn't happen when lifting heavy. Therefore, I wanted to includean aspect in each workout to ensure a pump is achieved.

Blast - This is my favorite portion. This is an all out hellacious set, exercise or period oftime during the workout. Some of you have seen these aspects in the blast routines posted onmy blog and have given great feedback on them. This incorporates an abnormal training styleto shock the targeted muscle group.

When you’re done a workout from my Blast Training System, your body will not know what hitit. I basically took all of my favorite aspects of training and figured out a way to put them all

together in an unorthodox, yet effective training style. Each workout will include a "Boom, Burn& Blast" element, however the order and way in which they are included will change. This justadds to the challenge and the confusion. The best part is, this training style can beincorporated into virtually any scenario. Fat loss, muscle building, endurance, it doesn'tmatter. Obviously, we are focusing on building lean muscle mass with Blast for Mass: BLACK!


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Using The ProgramIt is time to get into your weekly schedule while using the Blast for Mass: BLACK program.Below you will find an outline of how to incorporate the three different types of workoutsoutlined in this program. Simply follow the guidelines below, as everything is already laid outfor you entirely.

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Wk. 1Blast

Chest(any)

Back(any)

Shoulders(any)

Arms(any)

Legs(any)

Rest Abs /Calves

Wk. 2Blast

Chest(any)

Back(any)

Shoulders(any)

Arms(any)

Legs(any)

Rest Abs /Calves

Wk. 3Foundations ChestOne BackOne ShouldersOne ArmsOne LegsOne Rest Abs /CalvesWk. 4Blast

Chest(any)

Back(any)

Shoulders(any)

Arms(any)

Legs(any)

Rest Abs /Calves

Wk. 5MAXXED

Chest Back Shoulders Arms Legs Rest Abs /Calves

Wk. 6Foundations

ChestTwo

BackTwo

ShouldersTwo

ArmsTwo

LegsTwo

Rest Abs /Calves

Wk. 7Blast

Chest(any)

Back(any)

Shoulders(any)

Arms(any)

Legs(any)

Rest Abs /Calves

Wk. 8Blast

Chest(any)

Back(any)

Shoulders(any)

Arms(any)

Legs(any)

Rest Abs /Calves

Wk. 9Foundations

ChestOne

BackOne

ShouldersOne

ArmsOne

LegsOne

Rest Abs /Calves

Wk. 10Foundations

ChestTwo

BackTwo

ShouldersTwo

ArmsTwo

LegsTwo

Rest Abs /Calves

Wk. 11Blast

Chest(any)

Back(any)

Shoulders(any)

Arms(any)

Legs(any)

Rest Abs /Calves

Wk. 12MAXXED

Chest Back Shoulders Arms Legs Rest Abs /Calves

The above table should give you an exact outline of the your 12 week program to gain size. Forthe Blast workouts, you can choose any workout in the section for that muscle group. For theBlast Foundations workouts, stick to the number listed in the table above. For the MAXXEDworkouts, one workout is provided for each muscle group. You may move the rest day aroundto fit your schedule.


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Blast for Mass Diet- black editionDiet and nutrition is unlike training in that, no one diet works for everyone. Every person, youincluded, has his or her own specific Lean Body Mass, Basal Metabolic Rate, Total CaloricExpenditure, Activity Factors, etc. These individual fitness variables differ from one person tothe next.

With that being said, I am committed to putting out a quality product and giving each memberof Blast Nation RESULTS, period. Although I can’t create a custom diet for everyone purchasingthis eBook, I am providing you with a sample diet to help you pack on the size. I am alsoincluding a unique Blast for Mass bulking technique, which is specific to this system!Additionally, I have broken down the nutritional portion of this program a step further. I haveincluded a sample diet for each body type. Simply select which body type you are below andfollow that sample diet for the duration of the program.

Ectomorph – Typically tall and thin with trouble gaining weight or lean muscle tissue.

Mesomorph – Typically athletic and muscular with no trouble gaining or losing weight.

Endomorph – Typically a softer, rounder build with trouble losing weight.

Remember, diet is KEY to the overall success of any program. If you are not eating in line withyour goal, you will not succeed. It is always best to follow a diet designed specifically foryourself based on your specific variables. If you do not know how to put something like thistogether, I can help. I have decided to give everyone who purchases any of my eBooks 50% offmy “Core Nutrition Package” onwww.HughesFIT.com/Training. Hopefully this should help outany of you who want to take the diet one step further and need custom programs made.Simply email me [email protected] and mention the promo code below for thediscount!

Promo code –

black


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Bulking Technique- black editionBelow is a list of guidelines to follow in addition to the diet provided. For the absolute bestresults, apply these guidelines to a diet based specifically on your body and individual fitnessvariables. If you are applying these guidelines to one of the sample diets outlined here in theeBook, you will still get results, just not the maximum results possible with the program. Ifyou are serious about adding size and want the most from this program, stick to theguidelines!

Guidelines:

- Add 100 additional calories every 2 weeks for the duration of the program for Endomorphs

- Add 200 additional calories every 2 weeks for the duration of the program for Mesomorphs

- Add 300 additional calories every 2 weeks for the duration of the program for Ectomorphs

- At least 1.5g per pound of bodyweight in protein per day.

- At least one gallon of water per day.

- Post workout meal must contain at least 50g of carbohydrates.

- One (1) cheat meal per week for Endomorphs (Anything you wish for one meal).

- Two (2) cheat meals per week for Mesomorphs (Anything you wish for one meal).

- Three (3) cheat meals per week for Ectomorphs (Anything you wish for one meal).

- Cheat meals can only be consumed on training days.

- Cheat meals must be consumed in place of a meal after your workout (Meal 6 or 7 in samplediet).

- Cheat meals are to replace one meal only. Eat what you wish for one meal, but be sure to stilleat the remaining six meals outlined in the sample diet.

- On rest days, eliminate Meal 5 (post workout meal).


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Blast for Mass: BLACK Diet - Ectomorph

Meal 1: 6 Egg Whites, 4 Whole Eggs7:00 AM 1 Cup Oats

2 Tbsp. Nuts ‘N More Almond/Peanut Butter

Meal 2: 2 Scoops Whey Protein in Milk10:00 AM ! Cup Oats


Meal 3: 6oz. Grilled Chicken12:30 PM 1 Cup White Rice

Side Salad w/ Olive Oil & Balsamic Vinegar

Meal 4: 6oz. Flank Steak3:30 PM 8oz. White Potato

Meal 5: 2 Scoops Whey Protein IsolatePOST 1-2 Scoops Carb Supplement (50g)

1 Medium Piece of Fruit

Meal 6: 6oz. Grilled Salmon8:00 PM 1 Cup Whole Wheat Pasta w/ Sauce

1 Cup Green Vegetables

Meal 7: 2 Scoops Whey Protein (Blend of Whey/Isolate/Casein preferably)10:00 PM 8-12 oz. Milk (2% or Whole)


*This diet is intended for an ectomorph build.


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Blast for Mass: BLACK Diet - Mesomorph

Meal 1: 6 Egg Whites, 2 Whole Eggs7:00 AM 1 Cup Oats


Meal 2: 2 Scoops Whey Protein in Water10:00 AM ! Cup Oats


Meal 3: 6oz. Grilled Chicken12:30 PM 1 Cup Brown Rice


Meal 4: 6oz. Flank Steak3:30 PM 8oz. Sweet Potato




Meal 7: 2 Scoops Whey Protein (Blend of Whey/Isolate/Casein preferably)10:00 PM 8-12 oz. Almond Milk


*This diet is intended for a mesomorph build.


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Blast for Mass: BLACK Diet - Endomorph

Meal 1: 6 Egg Whites, 1 Whole Eggs7:00 AM ! Cup Oats


Meal 2: 2 Scoops Whey Protein in Water10:00 AM 1 oz. Raw Almonds



Meal 4: 6oz. Ground Turkey3:30 PM 6oz. Sweet Potato


Meal 6: 6oz. Ground Turkey8:00 PM 1 Cup Brown Rice


Meal 7: 2 Scoops Whey Protein (Blend of Whey/Isolate/Casein preferably)10:00 PM 8-12 oz. Water


*This diet is intended for an endomorph build.


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Alternative Food Selections

*Here is a list of alternative food choices. If you are utilizing the sample diet, stick to similarportions as outlined in the diet. These are simply some examples to help you make smartsubstitutions within your every day regimen.

Protein Sources:TurkeyBeef / SteakFishChickenEggsProtein ShakesCottage CheeseGreek Yogurt

Carbohydrate Sources:Brown RiceOats/OatmealQuinoaSweet Potato / YamWhite/Red PotatoWhole Wheat PastaEzekiel BreadP28 Bread productsRice CakesVegetables

Fat Sources:Almonds, Cashews, Peanuts, WalnutsNuts ‘N More Peanut/Almond ButtersEgg YolksOlive OilMacadamia OilFish Oils (Supplemental or actual fish)Flaxseed/Flaxseed OilAvocado

*Additional fats may come as a by-product of protein sources.


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Blast for Mass: BLACK: Supplementation Regimen

Products:BSN Syntha-6 IsolateBSN CellMass 2.0BSN Amino-XBSN EvoTestBSN N.O. Xplode 2.0BSN Nitrix 2.0Multi-Vitamin of your choiceCarbohydrate Product of your choice

How To Use:

Syntha-6 Isolate: 2 scoops with Meal 2 in sample diet2 scoops with POST meal in sample diet2 scoops with Meal 7 in sample diet

CellMass 2.0: 1 scoop during training with Amino-X1 scoop with POST meal in sample diet

Amino-X: 1 scoop during training with CellMass 2.0

EvoTest: 1-2 servings daily

N.O. Xplode 2.0: 1 scoop 30 minutes after Meal 4 in sample diet

Nitrix 2.0: 3-4 tablets with Meal 2 in sample diet3-4 tablets with POST meal in sample diet

Multi-Vitamin: as directed

Carb Product: 1-2 scoops (50g) with POST meal in sample diet

*Again, brand and product choices are completely up to you. This is my personalrecommendation.


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Blast for Mass Workouts- BLACK EDITIONNow you have a solid foundation for growth, utilizing both the body type specific sample dietand supplementation regimens. It is now time to move on to the fun part, the kickassworkouts! This program is unique in that you will utilize not two, but THREE different styles oftraining synergistically with the main focus on adding quality muscle mass to your frame. Youhave your workout schedule, so let’s take a look at the workouts themselves.

In the Blast for Mass: BLACK program, you will of course be utilizing the Blast Training System.This eBook will provide you with over 25 fresh, new Blast workouts to test you both physicallyand mentally. Now, we have already outlined the premise behind these workouts, but here aresome key factors to keep in mind while using this program:

• Blast workouts from the first 3 eBooks CAN be utilized in this program during the Blastperiods in the workout schedule. Grab the other eBooks with over 100 additional Blastworkouts here:www.BlastTrainingSystem.com.

• Blast Training is not light-weight/high-reps, rather it is pushing yourself in both weightand volume (unless otherwise noted). Ask yourself, if I were standing next to you,would you lift that?Didn’t think so…

• You can select any Blast workout for the given muscle group in which you are training.Therefore, you may switch up workouts as often as you would like. Either way, theworkouts will create significant muscle confusion.

In addition to the Blast workouts, you will find new Blast Foundations workouts and you willbe introduced to the new Blast MAXXED workouts! These different types of workouts are goingto be strategically inserted for a week or two at a time, throughout the duration of theprogram. The object behind this is to of course continue to create muscle confusion, but toalso include traditional, time-tested bodybuilding style training and strength/power liftingtraining into the program.

In the Blast Foundations and MAXXED workouts, you will be sticking to a more traditional styleof training and workout structure. You will be shooting for increasing weight and decreasingreps. The difference will be, because of the Blast Training, your body will respond much quickerto this more traditional style of training. If the program is utilized properly, by the final MAXXEDweek you will set all new PR’s and have increased significantly in size!

NOW, ON TO THE WORKOUTS!


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Blast Workouts- Chest Blast

“Grapefruits”

Incline Dumbbell Press: 8 x 8Grab some moderate to heavy dumbbells and get 8 sets of 8. Limit rest to 60 seconds or lessbetween sets.Hammer Strength Chest Press: 15, 12, 10, 8Increasing weight with each set.---superset with---Reverse Grip Barbell Bench Press:10, 10, 10, 10Select a moderate weight and get 10 reps.Incline Dumbbell Flyes:15, 15, 15, 15Increasing weight with each set – yes, even though the reps remain the same.---superset with---Pec Deck: 15, 12, 10, 8Increasing weight with each set.Decline Cable Flyes:100 total repsSelect a moderate weight and finish the chest off with 100 total reps, as many sets asneeded.

“The Deep V”

Cable Flyes:20, 20, 20, 20Increasing weight with each set – yes, even though the reps remain the same.Incline Bench Press:20, 15, 12, 10, 8, 6Increasing weight with each set.--superset with---Push-Ups: 10, 10, 10, 10, 10, 10Easy right?Dumbbell Pullovers:

15, 12, 10, 8Increasing weight with each set .Hammer Strength Wide Grip Chest Press:15, 12, 10, 8, 6Use a moderate to heavy weight and do as many sets as it takes to reach 100 total reps.---superset with---Pec Deck: 20, 20, 20, 20, 20Select a moderate weight and feel the burn on this superset!


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“Build-A-Pec”

Bodyweight Barbell Bench Press:100 total repsLoad up your body weight on the bar and get 100 total reps, as many sets as needed.Incline Dumbbell Press:15, 12, 10, 8, 6Increasing weight with each set. Go heavy!--superset with---Standing Incline Dumbbell Flyes:12, 12, 12, 12, 12Use an incline bench, but stand while performing the movement.Stabil i ty Ball Dumbbell Pullovers:15, 12, 10, 8Increasing weight with each set .--superset with---Single-Arm Hammer Strength Chest Press:15, 12, 10, 8Increasing weight with each set. Sit sideways on the machine and perform one arm at a time.

“The Oak”

Decline Bench Press: 20, 15, 12, 10, 8, 6Increasing weight with each set.--superset with---Dips: 20, 20, 20, 20, 20, 20Increasing weight with each set .

Down The Rack Incline Dumbbell Press:12, 12, 12, 12 x 3Start heavy and drop 10lbs after every 12 reps for 3 total drop sets. Increase starting weightby 10lbs with each drop set. Example, set 1: 70, 60, 50, 40; set 2: 80, 70, 60, 50, etc.Decline Cable Flyes:12, 12, 12, 12Increasing weight with each set – yes, even though the reps remain the same.--triset with---Pec Deck: 20, 15, 12, 10Increasing weight with each set .--triset with---Svend Press: 10, 10, 10, 10

Grab two 5 or 10lb plates, hold them together and press outward for 10 reps.


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“Rock City”

Smith Machine Bench Press:20, 15, 12, 10, 8, 20, 20Increasing weight with each set until you reach 8 reps, then drop the weight and get two setsof 20 reps.Decline Dumbbell Press:15, 12, 10, 8Increasing weight with each set. Go heavy and focus on a deep stretch and good squeeze.---superset with---Incline Dumbbell Flyes:20, 20, 20, 20Go a little lighter on these and burn em out.Hammer Strength Incline Chest Press: 15, 12, 10, 8, 8Increasing weight with each set .---superset with---Medicine Ball Push-Ups:15, 15, 15, 15, 15Grab a medicine ball and perform push-ups on the ball.


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Blast Workouts- Back Blast

“Big O”

Pull-Ups:100 total repsStart of this lovely back workout with 100 total reps of pull-ups, as many sets as needed.Single-Arm Hammer Strength High Rows:10, 10, 10, 10 x 4Begin with 10 reps on one arm, 10 with the other, then get 10 more with the first arm and 10more with the second arm. Increasing weight with each set for 4 total sets.---superset with---T-Bar Rows:15, 15, 15, 15Increasing weight with each set – yes, even though the reps remain the same.Barbell Bent Over Rows:15, 12, 10, 8, 8Increasing weight with each set.Wide Grip Lat Pulldowns:12, 10, 8, 8Increasing weight with each set.---superset with---Straight Bar Cable Pullovers:Failure x 4Finish this superset with 4 sets to failure.

“Guardian”

Barbell Deadlif ts :20, 15, 12, 10, 8, 20Increasing weight with each set until the final set, then drop the weight and get 20 reps.Incline Bench Dumbbell Rows:12, 12, 12, 12Select a moderate weight and focus on the squeeze.---superset with---Single-Arm Dumbbell Rows:15, 15, 15, 15Increasing weight with each set – yes, even though the reps remain the same.Close Grip Lat Pulldowns:15, 12, 10, 8, 8

Increasing weight with each set.---superset with---Reverse Grip Cable Rows:15, 12, 10, 8, 8Increasing weight with each set.Pull-Ups:50 total repsFinish the workout off with pull-ups for 50 total reps, as many sets as needed.


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“Child’s Play”

Single-Arm Dumbbell Rows:8 x 8This should provide a “nice” warm up! Start this one off with 8 sets of 8 on each arm. Select amoderate weight and limit rest to 60 seconds or less between sets.Reverse Grip Lat Pulldowns:10, 10 x 3Begin with a heavy weight for 10 reps, then drop to a moderate weight for 10 more reps.Perform 3 total sets, increase starting weight with each set.--superset with---Straight Bar Cable Pullovers:15, 15, 15Use a moderate weight here and focus on the squeeze.Wide Grip Cable Rows:15, 12, 10, 8, 8Follow the set of pullovers with heavy seated rows! Increasing weight with each set.---superset with---Bodyweight Barbell Deadlif ts :12, 12, 12, 12, 12Load up your bodyweight on the bar and get 12 reps directly after the cable rows.

“Impossibly Possible”

T-Bar Rows:15, 12, 10, 8, 8Increasing weight with each set.---superset with---

Standing Bent Over Dumbbell Flyes:12, 12, 12, 12, 12Use a moderate-heavy weight and get 12 reps, making sure to focus on squeezing the mid- back and not pull with the rear delts.Seated Reverse Grip Cable Rows:12, 12, 12 x 4Do these as a dropset, start heavy and drop the weight twice. Perform 4 total sets. Increasestarting weight with each set.Reverse Grip Barbell Bent Over Rows:15, 12, 10, 8Increasing weight with each set.---superset with---Neutral Grip Lat Pulldows:20, 20, 20, 20

Use a moderate weight and burn em out!


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“Custom Tailored”

Barbell Bent Over Rows:15, 12, 10, 8, 20, 20, 20Increasing weight with each set until you reach 8 reps, then reduce the weight and rep out 3sets of 20!Single-Arm Dumbbell Rows:15, 15, 15, 15Increasing weight with each set – yes, even though the reps remain the same.---superset with---Scapular Retractions: 15, 15, 15, 15Go heavy! Really focus on the squeeze and hold each rep.Hammer Strength Low Rows:15, 12, 10, 8Increasing weight with each set.---superset with---Standing Faces Pulls: 15, 12, 10, 8Use a rope and focus on keeping elbows high while pulling weight towards the face. Increasingweight with each set.Close Grip Cable Rows:100 total repsFinish this one off with 100 total reps, as many sets as needed.


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Blast Workouts- Shoulder Blast

“Delt Melt”

Dumbbell Mili tary Press:8 x 8Use a moderate to heavy weight, challenge yourself and get 8 sets of 8. Limit rest to 60seconds or less between sets.Dumbbell Lateral Raises:15, 12, 10, 8, 6, 8, 10, 12, 15Increasing weight with each set until 6 reps, then back down in weight.Dumbbell Upright Rows:15, 15, 15, 15Select a moderate weight and burn em out!---superset with---Barbell Upright Rows:12, 10, 8, 8Increasing weight with each set.EZ Bar Front Raises:20, 15, 12, 10Increasing weight with each set.---superset with---Barbell Shrugs:12, 12, 12 x 4Do these as a drop set, start heavy and drop the weight twice. Repeat for 4 total sets.

“Pay Dirt”

Barbell Mili tary Press:15, 12, 10, 8, 8Increasing weight with each set.---superset with---Dumbbell Mili tary Press:20, 20, 20, 20, 20Select a moderate weight and burn em out!Seated Dumbbell Rear Lateral Raises:100 total repsDon’t neglect the rear delts! Lets grab a moderate weight and get 100 total reps.Machine Lateral Raises:20, 15, 12, 10

Increasing weight with each set.---superset with---Cable Lateral Raises: 20, 20, 20, 20Use a moderate weight and burn em out!Dumbbell Arnold Press:12, 10, 8, 8Increasing weight with each set. Finish strong and go heavy on the front delts!


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“Layered Cake”

Hammer Strength Shoulder Press: 4 x 8Go heavy and get 4 sets of 8. Limit rest to 60 seconds or less between sets.Barbell Upright Rows:5 x 8Go heavy and get 5 sets of 8. Limit rest to 60 seconds or less between sets.EZ Front Raises: 6 x 8Go heavy and get 6 sets of 8. Limit rest to 60 seconds or less between sets.Barbell Clean & Press:7 x 8Select a moderate weight and get 7 sets of 8. Limit rest to 60 seconds or less between sets.Seated Dumbbell Lateral Raises:8 x 8Select a moderate weight and get 8 sets of 8. Limit rest to 60 seconds or less between sets.Barbell Shrugs:8 x 8Go heavy and get 8 sets of 8. Limit rest to 60 seconds or less between sets.

“Stalemate”

Dumbbell Arnold Press:12, 12, 12, 12Increasing weight with each set – yes, even though the reps remain the same.---superset with---Dumbbell Lateral Raises:20, 20 x 4Do these as a dropset. Get 20 reps, then drop the weight and get 20 more for 4 total sets.Hammer Strength Shoulder Press: 12, 10, 8, 8, 8Increasing weight with each set. Power through the last three sets!Reverse Pec Deck: 10, 10, 10 x 3Perform as a dropset. Start heavy and drop the weight twice for 3 total sets.---superset with---Seated Rear Lateral Raises: 15, 12, 10Increasing weight with each set.Barbell Shrugs:20, 15, 12, 10, 8, 8Increasing weight with each set. Go heavy on the shrugs!


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“Massiveness”

Standing Barbell Mili tary Press:15, 15, 15, 15Use a moderate weight and keep the core tight.Dumbbell Mili tary Press:20, 15, 12, 10, 8After pre-fatiguing, go heavy on these! Increasing weight with each set.Plate Raise Combo:10, 10, 10 x 4Grab a 25, 35 or 45lb plate. Perform 10 raises turning the plate to one side as you lift. Perform10 raises turning the plate to the other side as you lift. Finally, get 10 raises keeping the platestationary. Repeat for 4 total sets.---superset with---Kettle Bell Front Swings:20, 20, 20, 20Select a moderate weight and use a good tempo.Barbell Upright Rows:8 x 8Select a moderate weight and get 8 sets of 8. Limit rest to 60 seconds or less between sets.Part ial Rep Dumbbell Lateral Raises:15, 15, 15, 15Increasing weight with each set – yes, even though the reps remain the same. Go heavy!---superset with---Rear Delt Cable Crossovers:15, 15, 15, 15Increasing weight with each set – yes, even though the reps remain the same.


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Blast Workouts- Arm Blast

“Shadow of Zeus”

Dumbbell Concentrat ion Curls:15, 12, 10, 8, 8Increasing weight with each set.---superset with---Wide Grip Barbell Curls:15, 12, 10, 8, 8Increasing weight with each set.Rope Curls:20, 20, 20, 20, 20Increasing weight with each set – yes, even though the reps remain the same.Rope Pushdowns: 15, 12, 10, 8Increasing weight with each set.Overhead Dumbbell Triceps Extensions:15, 12, 10, 8, 8Increasing weight with each set.---superset with---Dumbbell Triceps Kickbacks: 15, 12, 10, 8, 8 Increasing weight with each set.Weighted Dips:75 total repsStrap some weight on and get 75 total reps to finish the arms off, as many sets as needed.

“Moxie”

Barbell Drag Curls:20, 15, 12, 10, 8Increasing weight with each set.---superset with---Alternating Dumbbell Curls:15, 15, 15, 15, 15Select a moderate weight and get 15 reps on each arm directly following the drag curls.Overhead Cable Triceps Extensions:20, 15, 12, 10, 8Increasing weight with each set.

---superset with---Dumbbell Kickbacks:15, 15, 15, 15, 15Select a moderate weight and get 15 reps on each arm directly following the extensions.EZ Bar Curls:10, 20 x 4Get 10 heavy reps, then drop the weight and get 20 more reps. Repeat for 4 total sets.Close Grip Barbell Bench Press:10, 20 x 4Get 10 heavy reps, then drop the weight and get 20 more reps. Repeat for 4 total sets.


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“Velvet”

EZ Bar Preacher Curls Combo:12, 12 x 4Perform 12 reps with normal grip, then 12 reps reverse grip. Increase weight with each set.---superset with---Incline Dumbbell Curls:12, 10, 8, 8Increasing weight with each set.EZ Bar Skull Crushers w/ Press:15, 12, 10, 8Perform the reps, then do the same number of presses. Increasing weight with each set.---superset with---Single-Arm Overhead Dumbbell Extensions:15, 12, 10, 8Increasing weight with each set.Straight Bar Cable Curls:100 total repsSelect a moderate weight and get 100 total reps, as many sets as needed.Straight Bar Triceps Pushdowns: 100 total reps Select a moderate weight and get 100 total reps, as many sets as needed.Single-Arm Cable Curls:20, 15, 12, 10Increasing weight with each set.---superset with---Single-Arm Cable Pulldowns:20, 15, 12, 10Increasing weight with each set.

“Popcorn”

Single-Arm Dumbbell Preacher Curls:15, 12, 10, 8Increasing weight with each set.---superset with---EZ Bar Preacher Curls:4 sets to failureSelect a moderate weight and rep it out until you cannot lift it again.Incline Bench EZ Bar Skull Crushers:15, 12, 10, 8Increasing weight with each set. Start heavy and go heavier!---superset with---Weighted Bench Dips:30, 30, 30, 30Toss some weight on your lap and rep em out!Dumbbell Hammer Curls:12, 12, 12, 12Increasing weight with each set – yes, even though the reps remain the same.---superset with---Rope Pushdowns: 12, 12, 12, 12Increasing weight with each set – yes, even though the reps remain the same.


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“Grind 4 Glory”EZ Bar Curls:8 x 8Go heavy and get 8 sets of 8 reps.

---superset with---EZ Bar Skull Crushers:8 x 8Go heavy and get 8 sets of 8 reps. Limit rest to 60 seconds or less between supersets.Dumbbell Concentrat ion Curls:10, 10, 10, 10Increasing weight with each set – yes, even though the reps remain the same.---superset with---Single-Arm Overhead Dumbbell Triceps Extensions:10, 10, 10, 10Increasing weight with each set – yes, even though the reps remain the same.Standing Barbell Curls:12, 12, 12 x 4Do these as a drop set, start heavy and drop the weight twice. Repeat for 4 total sets.

---superset with---Straight Bar Cable Pushdowns: 12, 12, 12 x 4 Do these as a drop set, start heavy and drop the weight twice. Repeat for 4 total sets.Bench Dips:100 total repsFinish this one off with bench dips for 100 total reps, as many sets as needed.


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Blast Workouts- Leg Blast

“Relapse”

Leg Extensions: 100 total repsSelect a moderate weight and get 100 total reps, as many sets as needed.Lying Leg Curls:100 total repsSelect a moderate weight and get 100 total reps, as many sets as needed.Barbell Squats: 15, 15, 15, 15, 15Increasing weight with each set – yes, even though the reps remain the same.Dumbbell Stationary Lunges:12, 12, 12, 12, 12Get 12 steps on each leg. Increasing weight with each set.---superset with---Dumbbell Stiff Leg Deadlif ts :12, 12, 12, 12, 12Increasing weight with each set – yes, even though the reps remain the same.Leg Extensions: 12, 10, 8, 8Back to the extensions, this time go heavy! Increasing weight with each set.

“Box of Joy”

Barbell Squats:25, 20, 15, 12, 10, 8, 8, 8Increasing weight with each set.

Leg Press: 20, 20, 20, 20, 20Increasing weight with each set – yes, even though the reps remain the same.---superset with---Single-Leg Lying Leg Curls:12, 12, 12, 12, 12Select a moderate weight and focus on the squeeze of each rep.Hack Squats: 15, 12, 10, 8, 8Increasing weight with each set. Go as heavy as you can here!---superset with---Single-Leg Leg Extensions:

12, 12, 12, 12, 12Select a moderate weight and focus on the squeeze of each rep.Box Jumps: 50 total jumpsFinish off with some box jumps for 50 total reps, as many sets as needed.


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“Globe Trotter”

Leg Press: 20, 15, 12, 10, 8Increasing weight with each set. Go as heavy as you can.---superset with---Bulgarian Spli t Squats: 15, 12, 10, 8, 8Increasing weight with each set.Smith Machine Squats: 100 total repsSelect a moderate weight and get 100 total reps, as many sets as needed.Dumbbell Step-Ups:12, 12, 12, 12Increasing weight with each set – yes, even though the reps remain the same.---superset with---Single-Leg Leg Extensions:15, 15 x 4Do these as a dropset, start with 15 reps on each leg, then drop the weight and get 15 morefor 4 total sets.

“Darkest Hour”

Barbell St iff Leg Deadlif ts :15, 12, 10, 8, 8Increasing weight with each set.---superset with---Lying Hamstring Curls:15, 12, 10, 8

Increasing weight with each set.Wide Stance Leg Press: 20, 15, 12, 10, 8, 8Increasing weight with each set. Go as heavy as you can here!---superset with---Dumbbell Plie Squats:15, 12, 10, 8, 8, 8Increasing weight with each set.Barbell Walking Lunges:12, 12, 12, 12Get 12 reps on each leg. Do NOT give up yet. Push through!---superset withLeg Extensions: 10, 10, 10, 10

Increasing weight with each set – yes, even though the reps remain the same.


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“Death by Squat”

Barbell Front Squats: 20, 15, 12, 10, 8, 8Increasing weight with each set.---superset with---Bodyweight Squats: 20, 20, 20, 20, 20, 20Leg Press: 12, 12, 12 x 4Get 12, drop a plate on each side and get 12, repeat one last time for 12 more. Repeat thisentire dropset for 4 total sets. Increasing the starting weight with each set.Dumbbell Walking Lunges:12, 12 x 4Get 12 steps on each leg, then drop all weight and get 12 more on each leg. Increasing weightwith each set.---superset with---Single-Leg Stabil i ty Ball Leg Curls:20, 20, 20, 20Follow up the walking lunges with some leg curls using the stability ball.Barbell St iff Leg Deadlif ts :100 total repsFinish this brutal leg workout with stiff leg deadlifts for 100 total reps, as many sets asneeded.


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Blast Workouts- Abs AND Calves Blast

“Iced”

Cable Crunches:20, 20, 20 Reverse Crunches: 20, 20, 20, 20---superset with---Planks: 60 seconds x 4Toe to Bars: 10, 10, 10, 10---superset with---Jackknife Sit-Ups: 10, 10, 10, 10

Seated Calf Raises: 20, 20, 20 x 3Do 20 reps, drop weight, 20 more, drop weight and finish with 20 more. Repeat for 3 totaldropsets. Increasing weight with each set.Smith Machine Calf Raises:20, 15, 12, 10, 8Increasing weight with each set. Go heavy!---superset with---Single-Leg Seated Calf Raises:10, 10, 10, 10, 10Go lighter here and focus on the squeeze and contraction of each rep.

“Watch Me”

Seated Plate Twists: 20, 20, 20Hold a plate and twist from side to side for 20 total reps.---superset with---Sit-Ups: 20, 20, 20

Standing Barbell Twists:40, 40, 40Hold a straight bar of any size and perform twists for 40 total reps.---superset with---

Stabil i ty Ball Crunches:40, 40, 40

Donkey Calf Raises:25, 25, 25 x 4Do 25 reps, drop weight, 25 more, drop weight and finish with 25 more. Repeat for 4 totaldropsets. Increasing weight with each set.Bodyweight Standing Calf Raises:150 total repsNo weight, no plates, just calf raises for 150 total reps, as many sets as needed.


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“ABducted”

Stabil i ty Ball Pull-Ins:15, 15, 15 ---superset with---High Knees:30 Seconds x 3 Weighted Leg Raises: 10, 10, 10 ---superset with---Bicycles: 60, 60, 60Toe to Bars: 30 total repsFinish with toe to bars for 30 total reps, as many sets as needed.

Leg Press Calf Raises: 20, 15, 12, 10, 8Increasing weight with each set.---triset with---Dumbbell Single-Leg Standing Calf Raises:20, 20, 20, 20, 20Use a moderate weight and burn em out!---triset with---Standing Calf Raises on Plate:20, 20, 20, 20, 20Use just your bodyweight for the third element of this triset and do standing calf raises on aplate. Get a full stretch!


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Blast for Mass Foundations- BLACK EDITION The next series of workouts included in this eBook are, once again, the Blast Foundationsworkouts. These workouts are included to provide another level of muscle confusion within theprogram and to hit those crucial body building movements and rep ranges needed for growth.

Every so often within the program you will be directed to switch over to the Foundationsworkouts. During this week or weeks you will be changing up workout style, pace and mindset.The Foundations workouts are to be done with the following in mind:

• Emphasis on compound lifts

• Increasing weight with each set

• Greater rest times (2-3 minutes between heaviest sets)

• No supersets or giant sets during these weeks

Keep in mind, the focus of these workouts is to be increasing weight with each set andshooting for gains in all lifts. While the Blast workouts contain a ton of volume and a non-traditional style of training, they also prime your physique for huge gains in all lifts. This willcome to light when you are doing the Foundations workouts.


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Foundations Workouts- Chest“One”

Reverse Grip Barbell Bench Press:12, 10, 8, 6, 6Increasing weight with each set.Incline Dumbbell Press:12, 10, 8, 6, 6Increasing weight with each set.Weighted Dips:12, 10, 8, 6, 6Increasing weight with each set.Dumbbell Pullovers:12, 10, 8, 6Increasing weight with each set.Incline Cable Flyes:12, 10, 8, 8Increasing weight with each set.

Best Lifts:

“Two”

Incline Barbell Bench Press:12, 10, 8, 6, 6Increasing weight with each set.Flat Dumbbell Press: 12, 10, 8, 6, 6Increasing weight with each set.Standing Incline Dumbbell Flyes:12, 10, 8, 6, 6Increasing weight with each set.Single-Arm Hammer Strength Press:12, 10, 8, 6Increasing weight with each set.Pec Deck: 15, 12, 10, 8Increasing weight with each set.

Best Lifts:


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Foundations Workouts- Back“One”

Barbell Deadlif ts :15, 12, 10, 8, 6, 6Increasing weight with each set.T-Bar Rows:12, 10, 8, 6, 6Increasing weight with each set.Single-Arm Dumbbell Rows:12, 10, 8, 6Increasing weight with each set.Reverse Grip Seated Cable Rows:12, 10, 8, 6Increasing weight with each set.Pull-Ups:12, 12, 12, 12With weight if you can, if not, bodyweight only.

Best Lifts:

“Two”

Barbell Bent Over Rows:12, 10, 8, 6, 6Increasing weight with each set.Close Grip Pulldowns:12, 10, 8, 6, 6Increasing weight with each set.Single-Arm Cable Rows:12, 10, 8, 6, 6Increasing weight with each set.Wide Grip Seated Cable Rows:12, 10, 8, 6Increasing weight with each set.Straight Bar Cable Pullovers:12, 10, 8, 8Increasing weight with each set.

Best Lifts:


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Foundations Workouts - Shoulders“One”

Barbell Mili tary Press:12, 10, 8, 6, 6Increasing weight with each set.Barbell Upright Rows:12, 10, 8, 6, 6Increasing weight with each set.Seated Dumbbell Lateral Raises:12, 10, 8, 6Increasing weight with each set.EZ Bar Front Raises:12, 10, 8, 6Increasing weight with each set.Hammer Strength Shoulder Press: 12, 10, 8, 6Increasing weight with each set.Barbell Shrugs:15, 12, 10, 8, 6Increasing weight with each set.

Best Lifts:

“Two”

Dumbbell Shrugs:15, 12, 10, 8, 6Increasing weight with each set.Dumbbell Mili tary Press:12, 10, 8, 6, 6Increasing weight with each set.Part ial Rep Dumbbell Lateral Raises:12, 10, 8, 6, 6Increasing weight with each set.Dumbbell Snatch:12, 10, 8, 6Increasing weight with each set.Dumbbell Arnold Press:12, 10, 8, 6Increasing weight with each set.Dumbbell Rear Lateral Raises:12, 10, 8, 6Increasing weight with each set.

Best Lifts:


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Foundations Workouts- Arms“One”

Barbell Curls:12, 10, 8, 6, 6Increasing weight with each set.Dumbbell Hammer Curls:12, 10, 8, 6, 6Increasing weight with each set.EZ Bar Curls:12, 10, 8, 6Increasing weight with each set.Overhead Dumbbell Triceps Extensions:12, 10, 8, 6, 6Increasing weight with each set.Weighted Bench Dips:12, 10, 8, 6, 6Increasing weight with each set.Rope Pushdowns: 12, 10, 8, 6, 6Increasing weight with each set.

Best Lifts:

“Two”

EZ Bar Skull Crushers:12, 10, 8, 6, 6Increasing weight with each set.Single-Arm Dumbbell Preacher Curls:12, 10, 8, 6, 6Increasing weight with each set.Single-Arm Triceps Extensions:12, 10, 8, 6, 6Increasing weight with each set.Reverse Grip EZ Bar Curls:12, 10, 8, 6, 6Increasing weight with each set.Reverse Grip Straight Bar Cable Pulldowns:12, 10, 8, 6Increasing weight with each set.Barbell Drag Curls:12, 10, 8, 6Increasing weight with each set.

Best Lifts:


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Foundations Workouts- Legs“One”

Barbell Squats: 12, 10, 8, 6, 6Increasing weight with each set.Leg Extensions: 12, 10, 8, 6, 6Increasing weight with each set.Stationary Dumbbell Lunges:12, 10, 8, 6Increasing weight with each set.Barbell St iff Leg Deadlif ts :12, 10, 8, 6Increasing weight with each set.Seated Hamstring Curls: 12, 10, 8, 6Increasing weight with each set.

Best Lifts:

“Two”

Leg Press: 12, 10, 8, 6, 6Increasing weight with each set.Dumbbell Walking Lunges:12, 12, 12, 12 (each leg)Increasing weight with each set.Hack Squats: 12, 10, 8, 6, 6Increasing weight with each set.Dumbbell Plie Squats:12, 10, 8, 6Increasing weight with each set.Dumbbell Stiff Leg Deadlif ts :12, 10, 8, 6Increasing weight with each set.

Best Lifts:


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Foundations WorkoutS- Abs AND Calves“One”

Weighted Leg Raises: 15, 15, 15, 15Weighted V-Ups:15, 15, 15, 15Reverse Crunches: 20, 20, 20, 20

Standing Calf Raises:15, 12, 10, 8, 8Increasing weight with each set.Dumbbell Single-Leg Standing Calf Raises:20, 20, 20, 20Increasing weight with each set.

“Two”

Machine Crunches:20, 20, 20, 20Barbell Ab Rollout or Ab Roller:12, 12, 12, 12Stabil i ty Ball Pull-Ins:12, 12, 12, 12

Seated Calf Raises: 15, 12, 10, 8, 8Increasing weight with each set.Single-Leg Leg Press Calf Raises:15, 15, 15, 15Increasing weight with each set.


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Blast for Mass MAXxED WORKOUTS The next series of workouts included in this eBook are the Blast MAXXED Workouts. Theseworkouts are included to provide a raw power element to the program.

Twice in the program you will be directed to switch over to the MAXXED workouts. Duringthese weeks you will be changing up your workout style, pace and mindset. The MAXXEDworkouts are to be done with the following in mind:

• Emphasis on raw power

•

Increasing weight with each set• Greater rest times (3 minutes between heaviest sets)

• Going for your max lifts on all movements the entire week (use spotter)

• For 1RM sets, ensure you perform one complete rep. Most times, I actually performtwo reps, as the first tends to be less than ideal.

Keep in mind, the focus of these workouts is to be increasing weight with each set and

shooting for your 1RM throughout the week. This will come to light when you are doing theFoundations workouts and REALLY shine when you hit the MAXXED workouts. Your 1RM maxshould increase significantly from day one on the program.


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MAXXED Workouts- Chest“M1”

Barbell Bench Press:15, 12, 8, 4, 1RMIncreasing weight with each set.Incline Dumbbell Press:12, 8, 4, 1RMIncreasing weight with each set.Flat Dumbbell Flyes:12, 8, 4, 1RMIncreasing weight with each set.Dumbbell Pullovers:12, 8, 4, 1RMIncreasing weight with each set.Decline Cable Flyes:12, 8, 4, 1RMIncreasing weight with each set.

Personal Records (PRs):


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MAXXED Workouts- Back“M2”

Barbell Deadlif ts :15, 12, 8, 4, 1RMIncreasing weight with each set.Wide Grip Lat Pulldowns:12, 8, 4, 1RMIncreasing weight with each set.Single-Arm Dumbbell Rows:12, 8, 4, 1RMIncreasing weight with each set.Seated Cable Rows: 12, 8, 4, 1RMIncreasing weight with each set.Hammer Strength Rows:12, 8, 4, 1RMIncreasing weight with each set.



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MAXXED Workouts - Shoulders“M3”

Barbell Mili tary Press:15, 12, 8, 4, 1RMIncreasing weight with each set.Clean & Press: 12, 8, 4, 1RMIncreasing weight with each set.Seated Dumbbell Lateral Raises:12, 8, 4, 1RMIncreasing weight with each set.Seated Rear Lateral Raises: 12, 8, 4, 1RMIncreasing weight with each set.Barbell Shrugs:12, 8, 4, 1RMIncreasing weight with each set.



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MAXXED Workouts- Arms“M4”

Barbell Curls:15, 12, 8, 4, 1RMIncreasing weight with each set.EZ Bar Skull Crushers:15, 12, 8, 4, 1RMIncreasing weight with each set.Single-Arm Dumbbell Preacher Curls:12, 8, 4, 1RMIncreasing weight with each set.Overhead Dumbbell Triceps Extensions:12, 8, 4, 1RMIncreasing weight with each set.Dumbbell Hammer Curls:12, 8, 4, 1RMIncreasing weight with each set.Straight Bar Cable Pushdowns:12, 8, 4, 1RMIncreasing weight with each set.



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MAXXED Workouts- Legs“M5”

Barbell Squats: 15, 12, 8, 4, 1RMIncreasing weight with each set.Barbell St iff Leg Deadlif ts :12, 8, 4, 1RMIncreasing weight with each set.Leg Press: 12, 8, 4, 1RMIncreasing weight with each set.Stationary Dumbbell Lunges:12, 8, 4, 1RMIncreasing weight with each set.Leg Extensions: 12, 8, 4, 1RMIncreasing weight with each set.



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Closing RemarksI can give you the workouts. I can provide sample diets based on your body type,supplementation programs and food options. However, I cannot do this for you. Give thisprogram your absolute all, day in and day out, and you WILL get results! This doesn’t meanchoose comfortable weights. This doesn’t mean snap selfies mid-workout. This means BUSTYOUR ASS!

Follow the program for at least 12 weeks for the best overall results. For even better results,repeat the program for a second time and a total of 24 weeks (6 months). Gaining lean musclemass takes time. Doing a 2-3 month “bulk” will get you some results, but ideally you want toput on significant size before switching gears and moving into a cutting or weight lossregimen.

If you have any questions regarding this program, please checkwww.BlastTrainingSystem.com for FAQ’s. You can also post questions on my Facebook Page atwww.Facebook.com/MensPhysique or tweet me @ryanphughes.

GROW TIME!


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