Chest of Peace

This workout is a complete chest workout designed to hit all angles of your chest and spark some serious chest growth. We are going to hit bottom chest, middle chest, upper chest, chest thickness and chest width, while incorporating some epic intensifying techniques such as drop sets, forced negatives, rest-pause sets and FST-7 sets!

Remember that with ALL chest exercises, range of motion is absolutely VITAL! So ensure that you are getting deep and stretching your pecs at the bottom of every rep, while squeezing at the top of each end every rep.

This workout is a super high volume, heavy, intense chest workout will help you build a CHEST of PEACE and make it real uncomfortable for you to lift your arms above your head for the rest of the week… Enjoy!

Exercise 1: Flat Dumbbell Bench Press

Without doubt, the flat bench press is one of the best mass building exercises for your chest – it hits primarily middle chest, but also involves upper and lower chest. Why are we choosing to use dumbbells instead of a barbell in this workout? It’s all about range of motion! Dumbbells allow you to come that inch deeper and contract all the way through to the top of each rep, stimulating maximum muscle growth – so make sure you take advantage of this by getting FULL reps! Be sure to keep your elbows up towards your head for maximum chest stimulation and to reduce the amount of triceps activation during this exercise.

Set 1: Warm up set with light weight for 20 reps

Set 2: Warm up set with heavier weight for 15 Reps

Set 3: First working set. Use enough weight to cause failure between 8 – 10 reps

Set 4: Second working set. Increase weight to cause failure between 6 – 8 reps

Set 5: Third working set. Keep weight from set 4 and fail between 6 – 8 reps, then rest for 10 seconds, then chase another 2 – 4 reps (rest-pause set)

Set 6: Fifth working set. Keep weight from set 4 and fail between 6 – 8 reps, then drop to half the weight for another 12 reps, then drop to half the weight again for another 12 reps (double drop set)

*Rest 1 minute in between sets*

Exercise 2: Decline Barbell Bench Press

Decline pressing movements hit your lower chest, but also involve quite a lot of tricep and deltoid activation, so your mind/muscle connection on this exercise really needs to dial into those lower pecs. Remember to lower the barbell to just below your nipple line, pause at the bottom of each rep and explode up with as much power and control as possible.

Set 1: Warm up set with light weight for 15 reps

Set 2: First working set. Use enough weight to cause failure between 10 - 12 reps

Set 3: Second working set. Increase weight to cause failure between 8 - 10 reps

Set 4: Third working set. Increase weight to cause failure between 6 – 8 reps, then drop to half the weight for another 12 reps, then completely strip the bar and have your training partner push down on the bar for another 5 eccentric (negative) reps (forced negatives)

*Rest 1 minute in between sets*

Exercise 3: Incline Dumbbell Bench Press

A lot of people struggle to develop their upper chest – mostly due to the fact that they fail to correctly stimulate it during training. For this reason, we are hitting it AFTER we’ve hit middle and lower chest – by this point of the workout there will be nothing left in your middle and lower chest to assist you with this exercise so you are going to be FORCED to hit upper chest. The catch is that it will be real, real easy to bring your deltoids into this movement, so make sure you keep your shoulders rotated back and flex your traps to keep your deltoids OUT!

Set 1: Warm up set with light weight for 15 reps

Set 2: First working set. Use enough weight to cause failure between 8 – 10 reps

Set 3: Second working set. Increase weight to cause failure between 6 – 8 reps

Set 4: Third working set. Keep weight from set 3 and fail between 6 – 8 reps, then rest for a count of 10, then try for another 2 – 4 reps (rest-pause set)

Set 5: Fourth working set. Keep weight from set 3 and fail between 6 – 8 reps, then drop to half the weight for another 12 reps (drop set)

*Rest 1 minute in between sets*

Exercise 4: Flat Bench Dumbbell Flyes

By this point of the workout, your chest will be incredibly fatigued – three big, compound pressing movements will leave you with nothing in the tank. So we’re gonna flip the switch on this workout and head towards isolation movements for your chest – flyes!

Flat bench dumbbell flyes are delicious – not only because they hit your entire chest, but because they place the most force on the bottom of each rep, targeting your outer chest and giving you that awesome chest width. Remember to keep the bend in your elbows consistent throughout the entire movement and KEEP TENSION on your pecs – this means not touching the weights at the top of each rep, but rather coming up until your pecs are fully contracted before going back down and chasing another rep. Finally, keep your elbows high towards your head to keep the force of the dumbbells acting across your chest.

Set 1: Warm up set with light weight for 15 reps

Set 2: First working set. Use enough weight to cause failure between 10 – 12 reps

Set 3: Second working set. Increase weight to cause failure between 8 – 10 reps

Set 4: Third working set. Increase weight to cause failure between 6 – 8 reps, then drop to half the weight for another 12 reps, then drop to no weight and have your training partner push outwards against your hands for 5 reps (forced negatives)

Exercise 5: Cable Crossovers (FST-7)

The best way to finish this chest workout off is with an exercise that allows you to SQUEEZE as much blood into your chest as possible… Cable Crossovers FST-7 Style!

And there’s only one way to find out how to do them correctly… watch our instructional video of course! Check it out here: http://massivejoes.com/video-library/in-the-gym/cable-crossover-instructional-video

Set 1: Warm up set with light weight for 20 reps

Sets 2 – 8: Using a weight that you can comfortably get 12 reps with on your first set, do 7 consecutive sets of 12 reps, taking 30 seconds rest in between sets to stretch and squeeze your pecs.

Tricep Triumph Workout

Exercise 1: Triceps Giant Set

For the first exercise we are going for STUPID volume in the shortest period of time. GIANT SETS BABY! For each movement you will complete 20 reps and immediately move onto the next movement, for 5 total movements per giant set, over 4 giant sets in total... that's 400 reps, DAMN! Just to be extra cruel we are throwing in an extra 5 POWER reps at the end of each giant set... body-english is allowed, in fact, it is encouraged!

Make sure you choose a lighter weight for these giant sets as they are very high volume. If you are able to complete each movement easily, simply up the weight slightly until you are JUST hitting those 20 reps for each movement. Make sure you are always squeezing the muscle and in particular, the fascia of the muscle. When you finish 20 reps you go straight into the next movement with no rest!

For each giant set we are using the following movements performed for 20 reps, one after the other. You'll want to find yourself a pulley station and claim it for this exercise!

Movement 1: Rope push down (hands flaring out)Movement  2: Rope push down (hands together, close)Movement  3: EZ Bar push downsMovement  4: Reverse EZ Bar push downsMovement  5: Rope overhead extension** When you finish 20 reps of the rope overhead extension do 5 POWER reps; keep a stretch with the handles above your head for 3 seconds, then power to full triceps extension and squeeze for 2 seconds. Repeat for 5 reps!

Let’s BEGIN!

Set 1: 20 reps of Movement 1, immediately followed by 20 reps of Movement 2,3,4,5

Set 2: Repeat (heavier weight if it was too easy on previous set)

Set 3: Repeat (heavier weight if it was too easy on previous set)

Set 4: WILD BULL MODE: Repeat (heavier weight if it was too easy on previous set)

*Rest 2 minutes in between sets*

BAM! Now it's on to the next one!

Exercise 2: Incline Nose Crushers

Grab an incline bench and set it at a 45 degree angle. Using either an EZ bar or straight bar you’re going to perform a movement very similar to the Skull Crushe,r but instead of lowering the bar to your forehead, you're aiming for your nose. Make sure you’re keeping your elbows close together and not flaring them out as this will keep constant tension in your triceps. Low the bar slowly down to your nose for a 3 second count and then explode up with a 2 second squeeze. Repeat for the number of reps appropriate for each set.

Set 1: Warm up set with light weight for 15 reps

Set 2: First working set with heavier weight for 12 Reps

Set 3: Second working set. Use enough weight to cause failure between 8 - 10 reps

Set 4: Third working set. Increase weight to cause failure at 8 reps, then rest for 10 seconds, and then get another 2 - 4 reps (rest-pause set)

Set 5: Fourth working set. Keep weight from Set 4 and fail between 6 - 8 reps, then drop the weight in half and get another 4 - 6 reps, then drop the weight again and get another 6 - 8 reps (double drop set)

*Rest 1 minute in between sets*

Exercise 3: Dumbbell Overhead Extensions

Time to stretch them b!tches out! With this exercise you want to ensure that your elbows remain close to your body – don’t flare them out towards the sides of your torso or you will activate your front delts. As the weight gets heavier you will likely need your training partner to help you get the dumbbell up and over your head. Need some tips and tricks on how to best perform this exercise? Check out MassiveJoes Exerpedia Here!

Set 1: Warm up set with light weight for 15 reps 

Set 2: First working set with heavier weight for 12 Reps 

Set 3: Second working set. Use enough weight to cause failure between 8 - 10 reps 

Set 4: Third working set. Increase weight to cause failure on 8 reps, then rest for 10 seconds, and chase another 4 reps (rest-pause set)

Set 5: Fourth working set. Keep weight from set 3 and fail between 6 - 8 reps, then get your training partner to help you get the weight up on the concentric movement but control the eccentric movement as long as you can. Repeat this for an extra 4 - 6 reps (negative reps). Then drop the weight by half and punch out another 8 - 10 reps (drop set)

*Rest 1 minute in between sets*

Exercise 4: Smith Machine Triceps Extensions + Close Grip Push Ups (Body Weight)

By this stage of the workout your triceps will be so cooked you could stick a fork in them... but we ain't done just yet! We've got one last superset to really crush those triceps!

For this superset we are using two very challenging bodyweight movements! For the first movement simply set a smith machine at waist height, hands shoulder width apart and feet drawn out from you in a push-up position. Keeping your elbows in, move your body forward aiming for your head to move under the bar far enough to get a good stretch on the triceps and then extend out. That is 1 rep. Continue this for as many reps as you can, then immediately bring your legs closer to the bar and complete a close-grip push up, emphasizing the triceps for as many reps as you can.

Set 1: Smith machine triceps extensions to failure, followed by close grip push ups to failure

Set 2: Repeat the same as previous set

Set 3: Repeat the same as previous set

*Rest 1 minute in between sets*

Cobra Back Workout

Exercise 1: Close Grip Seated Cable Row

We're going to get it started with some Seated Cable Rows, starting light for 15-20 reps before gradually increasing the weight for 5 HEAVY ASS sets! This exercise is all about ‘feel’, you want to focus on getting a great STRETCH and forcing plenty of blood into your back in preparation for the VENOM to come!

Want to learn how to perform this movement correctly? Check out our episode of MassiveJoes Exerpedia Here!

Set 1: Warm up set with light weight for 15-20 reps.

Set 2: Warm up set with heavier weight for 15 reps.

Set 3 - 7: 5 consecutive working sets. Increase the weight incrementally each set and aim for 8 controlled reps on each set.*

*Rest as long as is needed between the heavier sets

Exercise 2: Bodyweight Chin-Ups (Varied Grips)

We're going BACK to basics with this essential movement. The key here is to use a variety of grips to hit different areas of your back whilst getting in a lot of reps in a short period of time.

Instead of counting traditional sets, we are going to smash maximum reps to failure broken up into 9 ‘mini sets’.

Sets 1 - 3: Complete as many reps as possible per set using an overhand grip*

Sets 4 - 6: Complete as many reps as possible using an underhand grip*

Sets 7 - 9: Complete as many reps as possible using a neutral grip*

*Rest for no longer than 1 minute in between sets

Exercise 3: Overhand Barbell Rows

If you want to add a lot of thickness and detail to your back, you NEED Barbell Rows! This is the GRAND DADDY of all back exercises and engages the lats, mid back, rear delts and traps, so it is an obvious choice to get the most out of your back workouts. 

Want to learn how to perform this movement correctly? Check out MassiveJoes Exerpedia Here!

Set 1: Warm up set with light weight for 15 reps

Set 2: First working set. Use enough weight to cause failure between 12 - 15 reps

Set 3: Second working set. Increase weight to cause failure between 8 - 10 reps, then rest for a count of 10, then try for another 2 - 4 reps (rest-pause set)

Set 4: Third working set. Increase weight to cause failure between 6 - 8 reps, then drop to half the weight for as many reps as possible (drop set)

Set 5: Third working set. Increase weight to cause failure between 6 - 8 reps, then drop to half the weight for as many reps as possible (drop set), rest for a count of 10, then try for another 2 - 4 reps (rest-pause set)

*Rest 1 minute in between sets*

Exercise 4: Wide Grip Lat Pull Down Superset With Close Grip Under Hand Lat Pull Down

If you think this workout has been brutal so far, you ain't seen nothing yet!

For this superset we are going to start with a Wide Grip Pulldown using a steady rep speed followed by the Close Grip Underhand Pulldown to absolute failure… Ouch! By beginning with a wider grip we can fully fatigue the traps and rear delts, so when it comes to the underhand variation all of the pulling will be targeting those COBRA Lats!

To ensure your forearms don’t BLOW UP during this nasty superset, we recommend picking yourself up a pair of Team MassiveJoes Lifting Straps!

Set 1: Warm up set with light weight for 15 reps+ 15 reps

Set 2: First working set with heavier weight for 12 reps wide grip + reps to failure underhand grip

Set 3: Second working set with heavier weight for 10 reps wide grip + reps to failure underhand grip

Set 4: Third working set with heavier weight for 8 reps wide grip + reps to failure underhand grip

Set 5: Fourth working set. Keep weight from set 4 and fail on 8 reps wide grip, then hit reps to failure with underhand grip, then drop the weight in half and get another 4 - 6 reps wide grip + reps to failure with underhand grip (drop set)

*Rest 1 minute in between sets*

Exercise 5: Cable Bar Rows - Underhand Grip (FST-7)

Time to get LETHAL with our final exercise!

And the best way to get LETHAL is to drop some FST-7 (Fascia Stretch Training) in this bit$h!

Using a straight bar attachment, adjust the cable height to the lowest pulley possible and perform the movement exactly as you would a barbell row. Make sure you give yourself enough room to fully extend your arms and S-T-R-E-T-C-H out that COBRA Back.

Set 1: Warm up set with light weight for 20 reps

Set 2-8: Using a weight that you can comfortably get 12 reps with on your first set, complete 7 consecutive sets of 12 reps, taking 30 seconds rest between sets*

*During 30 seconds rest, hold onto a power rack with your arms outstretched whilst stretching and flexing your lats

Ulisses Jr Bicep Workout

Exercise 1: Barbell Preacher Curls

We’re starting this workout off in true Ulisses style with one of the best bicep mass building exercises we have seen THUS FAR! Although many people class preacher curls as an isolation exercise, they are far from it, involving a number of different muscle groups while preventing your front deltoids from coming in and dominating the curling movement.

We are going to start this workout off HEAVY! So don’t worry too much about body English – just get the weight up with reasonable form and make sure you are paying as much attention to the eccentric (negative) phase of each rep as you are the concentric (positive) phase.

Set 1: Warm up set with light weight for 15 reps

Set 2: Warm up set with heavier weight for 12 Reps

Set 3: First working set. Use enough weight to cause failure between 8 – 10 reps

Set 4: Second working set. Increase weight to cause failure between 6 – 8 reps

Set 5: Third working set. Keep weight from set 4 and fail between 6 – 8 reps, then have your training partner help you force out another 6 reps with good form (forced reps)

*Rest 1 minute in between sets*

Exercise 2: Standing Alternating Hammer Curls

We’re going to head straight onto another awesome mass builder that also involves the brachialis and forearms – HAMMER curls! 

To ensure we are targeting biceps, brachialis and forearms, and keeping the deltoids out of the movement, be sure to keep your elbows close to your torso and don’t start curling across your body. And here’s the hot tip from Team MassiveJoes, grip the dumbbells in the middle of the handle, NOT towards one end. This will increase your range of motion and ensure you are getting maximum biceps contraction on each rep. You may also want to call upon a pair of your

Team MassiveJoes Lifting Straps to ensure you are getting the most out of each rep of this exercise. GET THEM HERE!

Once again, we going HEAVY in this b!tch! We’re building Ulisses peaks baby!

Set 1: Warm up set with light weight

Set 2: First working set. Use enough weight to cause failure between 10 – 12 reps

Set 3: Second working set. Increase weight to cause failure between 6 – 8 reps then rest for 10 seconds, and chase another 2 – 4 reps (rest-pause set) 

Set 4: Third working set. Keep weight from set 3 and fail between 6 – 8 reps, then drop the weight in half and chase another 2 – 4 reps, then drop the weight again and do static holds as follows:

1st rep: hold for 1 second

2nd rep: hold for 2 seconds

3rd rep: hold for 3 seconds…

Continue until you can’t hold for the required amount of time – if you get to the 10th rep for 10 seconds, you have officially switched WILD BULL mode on!

*Rest 1 minute in between sets*

Exercise 3: Standing Barbell 21s

The last of our mass builders, and the perfect transition into our sculpting exercises. You can use either a barbell, EZ curl bar, or dumbbells for this exercise, do whatever you feel more comfortable with, because this exercise sure as hell isn’t going to be!

7 bottom half reps, followed immediately by 7 top half reps, followed immediately by 7 full range of motion reps. Yep, this is going to get disgusting real quick!

Set 1: Warm up set with light weight

Set 2: First working set. Use enough weight to just be able to finish all 21 reps by yourself without using too much body English.

Set 3: Second working set. Increase weight to the point where you need to use quite a lot of body English to finish all 21 reps (you will effectively be doing forced reps). 

Set 4: Third working set. Increase weight to the point where you need your training partner to help you finish all 21 reps. If you need to rest-pause mid set, do it, but make sure you get all 21 delicious reps!

*Rest 1 minute in between sets*

Exercise 4: Standing Concentration Curls

The classic “Arnold” concentration curl with a Team MassiveJoes twist, literally. At the bottom of each rep, ensure your pinkie is pointing away from your torso to stretch your biceps, then as you lift the weight and contract your biceps, twist your wrist back towards your body so that at the top of each rep your pinkie is facing your torso and you have MAXIMUM biceps contraction.

Need help to correct this technique? Check out our episode of Exerpedia on Standing Concentration Curls here.

Set 1: Warm up set with light weight for 15 reps 

Set 2: First working set. Use enough weight to cause failure between 10 – 12 reps

Set 3: Second working set. Increase weight to cause failure between 6 – 8 reps then rest for 10 seconds, and chase another 2 – 4 reps (rest-pause set) 

Set 4: Third working set. Keep weight from set 3 and fail between 6 – 8 reps, then drop the weight in half and chase another 2 – 4 reps, then drop the weight again and chase another 2 – 4 reps (double drop set)

*Rest 1 minute in between sets*

Exercise 5: High Cable Curls

The final exercise in this workout of PEACE is sure to pump more blood into your biceps than oil in Saudi Arabia… to make the most of this exercise, ensure your form is SPOT ON, with little to no movement in your elbow position and making sure to hold a powerful squeeze at the top of each rep.

Set 1: Warm up set with light weight for 20 reps

Set 2: First working set. Increase weight and complete at least 15 reps

Set 3: Second working set. Increase weight and complete at least 12 reps.

Set 4: Third working set. Increase weight and complete at least 10 reps, the drop the weight in half and chase as many 1 ½ reps as possible (a full rep, followed by a top half partial rep)

Boulder Shoulder Workout

Exercise 1: Bent Over Rear Delt Flyes

Most people neglect their rear deltoids, often training them last in a shoulder workout as an “accessory” exercise. I therefore like to prioritize them and train them first, when I am fresh and full of energy.

Set 1:

Warm up set with light weight for 20 reps

Set 2:

Warm up set with heavier weight for 20 Reps

Set 3:

First working set. Use enough weight to cause failure between 8 – 10 reps

Set 4:

Second working set. Increase weight to cause failure between 6 – 8 reps

Set 5:

Third working set. Keep weight from set 4 and fail between 6 – 8 reps

Set 6:

Fourth working set. Keep weight from set 4 and fail between 6 – 8 reps, then have your training partner help you force out another 6 reps with good form (forced reps)

Set 7:

Fifth working set. Keep weight from set 4 and fail between 6 – 8 reps, then drop to half the weight for another 12 reps, then drop to half the weight again for another 20 reps (double drop set)

*Rest 1 minute in between sets*

Exercise 2: Machine Rear Delt FlyesSet 1:

Warm up set with light weight for 20 reps

Set 2:

First working set. Use enough weight to cause failure between 8 – 10 reps

Set 3:

Second working set. Increase weight to cause failure between 6 – 8 reps

Set 4:

Third working set. Keep weight from set 3 and fail between 6 – 8 reps

Set 5:

Fourth working set. Keep weight from set 3 and fail between 6 – 8 reps, then rest for a count of 5 ,then try for another 2 – 4 reps (rest-pause set)

Set 6:

Fifth working set. Keep weight from set 3 and fail between 6 – 8 reps, then drop to half the weight for another 12 reps, then drop to half the weight again for another 20 reps (double drop set)

*Rest 1 minute in between sets*

Exercise 3: Seated Lateral Raises Superset with Standing Lateral Raises

This is more of a technique to help you force out more reps rather than a traditional superset. When you are seated, your reps are strict and with perfect form. Once you fail, you then stand up and use a little bit of “cheating” to force out more reps. Make sure you are twisting the dumbbells at the top of each rep so that your little finger is pointing towards the ceiling. This will ensure you are targeting your medial delts.

Set 1:

Warm up set with light weight for 20 reps

Set 2:

First working set. Use enough weight to cause failure between 8 – 10 reps while seated, then stand up and get as many reps as you did when you were seated.

Set 3:

Second working set. Increase weight to cause failure between 6 – 8 reps while seated, then stand up and get as many reps as you did when you were seated.

Set 4:

Third working set. Keep weight from set 3 and fail between 6 – 8 reps, then stand up and get as many reps as you did when you were seated.

Set 5:

Fourth working set. Keep weight from set 3 and fail between 6 – 8 reps, then stand up and get as many reps as you did when you were seated. Then drop to half the weight for another 12 seated reps, followed by another 12 standing reps. Then drop to half the weight again for another 12 seated reps, followed by as many standing reps as possible.

*Rest 1 minute in between sets*

Exercise 4: Barbell Upright Rows

I’ll let you in on a little secret – we’re going to hit some traps after this exercise, so use this almost like a trap warm-up and bring your hands all the way up to your chin at the top of each rep.

Set 1:

Warm up set with light weight for 20 reps

Set 2:

First working set. Use enough weight to cause failure between 8 – 10 reps

Set 3:

Second working set. Increase weight to cause failure between 6 – 8 reps

Set 4:

Third working set. Keep weight from set 3 and fail between 6 – 8 reps

Set 5:

Fourth working set. Keep weight from set 3 and fail between 6 – 8 reps, then rest for a count of 5 ,then try for another 2 – 4 reps (rest-pause set)

Set 6:

Fifth working set. Keep weight from set 3 and fail between 6 – 8 reps, then drop to half the weight for another 12 reps, then drop to half the weight again for another 20 reps (double drop set)

*Rest 1 minute in between sets*

Exercise 5: Barbell Shrugs Superset with Dumbbell Shrugs

This is an EPIC superset that will have your traps on fire and your neck in pain for days to come! The way I like to split to weights up is to dumbbell shrug half of what you barbell shrug. For example, if you have 160kg on the bar, you should dumbbell shrug 80kg (40kg dumbbell in each hand).

Set 1:

Warm up set with light weight for 20 reps

Set 2:

First working set. Use enough weight to cause failure between 8 – 10 reps with the barbell, then superset with the dumbbells for as many reps as you can do.

Set 3:

Second working set. Increase weight to cause failure between 6 – 8 reps with the barbell, then superset with the dumbbells for as many reps as you can do.

Set 4:

Third working set. Keep weight from set 3 and fail between 6 – 8 reps with the barbell, then superset with the dumbbells for as many reps as you can do, then drop set to half the weight with the dumbbells for as many reps as you can do.

*Rest 1 minute in between sets*

Exercise 6: Seated Dumbbell Shoulder Press

Why do these last when most people do them first? Let me tell you something… you may be exhausted by the time you get to this exercise, but you won’t have lost any front delt pushing power. This exercise really becomes mind of matter, but better yet, because all other heads of your deltoids are fatigued, you will be targeting front delt and only front delt!I like to do these with a very slight incline on the bench – so rather than the bench being 90 degrees and perfectly upright, I prefer about 80 degrees – just another tip to help you target those front delts.

Set 1:

Warm up set with light weight for 20 reps

Set 2:

First working set. Use enough weight to cause failure between 8 – 10 reps

Set 3:

Second working set. Increase weight to cause failure between 6 – 8 reps

Set 4:

Third working set. Keep weight from set 3 and fail between 6 – 8 reps

Set 5:

Fourth working set. Keep weight from set 3 and fail between 6 – 8 reps, then have your training partner help you force out another 6 reps with good form (forced reps)

Set 6:

Fifth working set. Keep weight from set 3 and fail between 6 – 8 reps, then drop to half the weight for another 12 reps, then drop to half the weight again for another 20 rep, then drop to half the weight again and rep until you can’t rep any more! (triple drop exhaustion set)

*Rest 1 minute in between sets*

404 Quad Workout

Exercise 1: Barbell Squats

The ULTIMATE quad mass building exercise! When performed correctly, NOTHING comes close to the barbell squat for developing overall quad size and shape. Ensure you use a high bar position to allow you to focus the force of the barbell primary on your quads and glutes, and make sure you at least hit parallel on each and every rep – ESPECIALLY as you start to fatigue.

Set 1: Warm up set with light weight for 25 reps

Set 2: Warm up set with heavier weight for 25 Reps

Set 3: First and only working set. Guys use 100kg. Girls use 50kg. Hit 101 reps.

You can rest pause as many times as you like, and for as long as you like, but you MUST fail on each and every attempt before taking a rest-pause. And you cannot get out of the squat rack until you have reached your 101 reps with the correct weight.

Exercise 2: Leg Press

Make sure your feet are a little lower on the plate than usual to ensure that you are targeting your quads more than your glutes and hamstrings. Go DEEP on each and every rep – especially when you start to fatigue as your natural tendency will be to cut your reps short.

Note: All weights are PLUS the weight of the leg press

Set 1: Warm up set with light weight for 25 reps

Set 2: First and only working set. Guys use 200kg. Girls use 100kg. Hit 101 reps.*

*You can rest pause as many times as you like, and for as long as you like, but you MUST fail on each and every attempt before taking a rest-pause. And you cannot get out of the leg press until you have reached your 101 reps with the correct weight.

Oh, and you CANNOT touch your knees at any time during the set!

Intermission: Spew Break 

“Time out. Time out. I’m burning up. My legs are burning.” 

You’re thinking Philip Seymour Hoffmann in “Along Came Polly” right? Yeah – well you’ll be repeating the exact same line at this stage of the workout.

So not only is this a great time for you to head to the bathroom to “re-charge”, but you can pretty much be guaranteed that after 202 reps of compound pressing movements your lower back will be toast. So take some time to walk around the gym a little bit and try to loosen things up before heading over to the leg extension machine.

Exercise 3: Leg Extensions

Ah, good ol’ leg extensions – the exercise that everyone looks forward to in any quad workout – the safety exercise. The exercise where you can take it easy and switch cruise control on, right?

WRONG!

We’re not accepting anything short of full range of motion on each and every rep, with a stretch at the bottom and a squeeze at the top of every rep.

Set 1: Warm up set with light weight for 25 reps

Set 2: First and only working set. Using a weight that you would normally use for your first working set of 10 – 12 reps, hit 101 reps.*

*You can rest pause as many times as you like, and for as long as you like, but you MUST fail on each and every attempt before taking a rest-pause. And you cannot get out of the leg extension until you have reached your 101 reps.

Exercise 4: Barbell Walking Lunges 

To do these correctly, you’re going to need A LOT of space – I personally like to do them in the carpark if my gym manager will allow me to take a barbell out there. If you don’t have this luxury, you might just have to settle for doing a number of laps of your gym floor.

Set 1: First and only working set. Guys use a 20kg barbell, Girls use a 10kg barbell. Hit 101 steps.*

*You can rest pause as many times as you like, and for as long as you like, but you MUST fail on each and every attempt before taking a rest-pause. And you CANNOT take the barbell of your back until you have reached your 101 reps.

Crafted Calf Workout:

Exercise 1: Seated Isolateral Calf Raises

“Seated calf raises first?!” you say… Yep, seated calf raises first! Most athletes always do them last, but I like to flip things up and do them first. Not only does this serve as a pre-fatigue for your soleus (the largest of the 2 calf muscles), but it allows you to go quite heavy and really hit those deep soleus muscle fibres. I also do these isolaterally, meaning one leg at a time. This will allow you to really focus on your form, and then use your non-working leg to force out reps on your final sets.

Set 1: Warm up set with light weight for 20 reps

Set 2: Warm up set with heavier weight for 20 Reps

Set 3: First working set. Use enough weight to cause failure between 8 – 10 reps

Set 4: Second working set. Increase weight to cause failure between 6 – 8 reps

Set 5: Third working set. Keep weight from set 4 and fail between 6 – 8 reps, then use your non-working leg to help you force out another 6 reps with good form (forced reps)

Set 6: Fifth working set. Keep weight from set 4 and fail between 6 – 8 reps, then drop to half the weight for another 12 reps, then lock the safety in and do top-half partials for another 20 reps (drop set to partials)

*Rest 1 minute in between sets*

Exercise 2: Standing Calf Raises

If your gym doesn’t have a standing calf machine, try this: head to the smith machine and use 20kg plates stacked on top of each other as steps underneath your feet. If your gym doesn’t have a smith machine, join a different gym.

Set 1: Warm up set with light weight for 20 reps

Set 2: First working set. Use enough weight to cause failure between 8 – 10 reps

Set 3: Second working set. Increase weight to cause failure between 6 – 8 reps

Set 4: Third working set. Keep weight from set 3 and fail between 6 – 8 reps

Set 5: Fourth working set. Keep weight from set 3 and fail between 6 – 8 reps, then rest for a count of 5, then try for another 2 – 4 reps (rest-pause set)

Set 6: Fifth working set. Keep weight from set 3 and fail between 6 – 8 reps, then drop to half the weight for another 12 reps, then drop to half the weight again for another 20 reps (double drop set)

*Rest 1 minute in between sets*

Exercise 3: Leg Press Calf Raises

Make sure your legs are as straight as possible without locking out your knees. Once again, ensure that you are stretching your calves at the bottom of each and every rep, pausing to allow your Achilles tendon to relax, and then exploding right up onto your tip toes for a powerful squeeze.

Set 1: Warm up set with light weight for 20 reps

Set 2: First working set. Use enough weight to cause failure between 8 – 10 reps

Set 3: Second working set. Increase weight to cause failure between 6 – 8 reps

Set 4: Third working set. Keep weight from set 3 and fail between 6 – 8 reps, then rest for a count of 5, then try for another 2 – 4 reps (rest-pause set)

Set 5: Fourth working set. Keep weight from set 3 and fail between 6 – 8 reps, then drop to half the weight for another 12 reps (drop set)

*Rest 1 minute in between sets*

Exercise 4: Standing Calf Raises from the Floor

By this point of the workout, your calves will be completely hammered. If you have maintained good range of movement in all of the preceding exercises, you should struggle to contract your calves. So we are going to finish them off with some top half partial reps. Using the standing calf machine or smith machine, contract as hard as you possibly can from the ground up onto your tip toes.

Set 1: Warm up set with light weight for 20 reps

Set 2: First working set. Use the same weight that you used for your first set of standing calf raises in exercise 2. Do 50 reps. You can rest pause as many times as you need, but DO NOT take the weight off your shoulders.

Set 3: Repeat Set 2

*Rest 2-3 minutes in between sets*

Exercise 5: Leg Press Calf Burnouts

OK – we’re almost done… In exercise 5 we focused on completely fatiguing the top half of the range of movement, in particular completely exhausting the gastrocnemius (the smaller of the 2 calf muscles). With this last exercise we are going to completely fatigue the bottom half of the range of movement and crush the soleus.

To achieve this, you are going to need to put a slight bend in your knee; almost like you are doing seated calf raises upside down on the leg press. Now let your calves stretch to the bottom of each rep and explode up to the middle part of a typical rep.

Set 1: Warm up set with light weight for 20 reps

Set 2: First working set. Use the same weight that you used for your first set of leg press calf raises in exercise 3. Do 50 reps. You can rest pause as many times as you need, but DO NOT take rack the weight.

Set 3: Repeat Set 2

*Rest 2-3 minutes in between sets*

Haters Hamstring Workout

Exercise 1: Lying Hamstring Curl Superset with Dumbbell Stiff Legged Deadlifts

It doesn’t get any more INTENSE than this as your first superset! You’ve got your lying hamstring curls to really get that contraction at the top and then jumping straight into dumbbell stiff legged deadlifts where you can STRETCH those hammys you just tore up!

For your stiff legged dumbbell deadlifts; to take the pressure of your lower back and keep the tension on your hamstrings, push your hips back as far as you can until you feel a stretch in your hamstrings. Keep your feet positioned close together, firmly planted on the ground and your back straight. Go down as low as you can but DO NOT let your lower back round. 

Remember like I said earlier, got to keep that tempo UP! Make sure you’re in control of the weight and BUST those reps out!

Set 1:  Warm up with light weight for 20 reps on the lying hamstring curls then immediately grab some light dumbbells and complete 20 reps of stiff legged dumbbell deadlifts.

Set 2:  First working set. Increase weight so you can complete 15 reps for both exercises but not to the point of failure. Complete your 15 lying hamstring curl reps, a good pump should be forming, then immediately superset with 15 reps of stiff legged dumbbell deadlifts.

Set 3: Second working set. Increase weight so you can just complete 12 reps for both exercises, not to failure yet but close. Complete 12 reps of lying hamstring curls then immediately complete 12 reps of stiff legged dumbbell deadlifts.

Set 4: Final working set. This is the BIG ONE. This is the set that counts!! Increase the weight for both exercises again by the same amount you increased from set 2 to 3. Now perform as many reps as possible of lying hamstring curls to and BEYOND the point of failure then immediately stand, if you can, and perform as many reps as possible on stiff legged dumbbell deadlifts. You may want to make sure you put on your TMJ Weight Lifting Belt to save that lower back from giving up before your hamstrings do.

*Rest between sets is 45-60 seconds, or as long as your training partner takes*

Exercise 2: Seated Hamstring Curls Superset with Bulgarian Split Squats

Lets keep this pace going with, yep you guessed it, another superset! We’re just getting started here!! Seated hamstring curls straight into some bulgarian split squats are really gonna get those hammys BURNING!!

To set yourself up for a bulgarian split squat, all you need it a bench and some dumbbells. A bulgarian split squat is very similar to a lunge but with your back leg/foot up resting on the bench placed behind you. The further you place your leg in front of you and the bench, the more emphasis there will be on your hamstring and glute tie in. Very important to make sure you only use your front leg, placed on the ground to drive up and to control on the way down. Your leg behind you/on the bench should do minimal work.

Set 1:  Warm up with light weight for 20 reps on the seated hamstring curls then immediately using just your bodyweight complete 20 reps of bulgarian split squats.

Set 2:  First working set. Increase weight so you can complete 15 reps for both exercises but not to the point of failure. Complete your 15 seated hamstring curl reps, a good pump should be forming, then immediately superset with 15 reps of bulgarian split squats. We recommend using your TMJ Lifting Straps here to help save your grip and so you can put more focus into your balance for your split squats

Set 3: Second working set. Increase weight so you can just complete 12 reps for both exercises, not to failure yet but close. Complete 12 reps of seated hamstring curls then immediately complete 12 reps of bulgarian split squats.

Set 4: Final working set. This is the BIG ONE. This is the set that counts!! Increase the weight for both exercises again by the same amount you increased from set 2 to 3. Now perform as many reps as possible of seated hamstring curls to and BEYOND the point of failure then immediately stand, if you can, and perform as many reps as possible on bulgarian split squats.

*Rest between sets is 45-60 seconds, or as long as your training partner takes*

Exercise 3: High Feet Leg Press Superset with Walking Bodyweight Lunges

What better way to finish off then with a MASS building exercise supersetted with one of everyone's least favourite exercises! To get the leg presses right, you have to have your feet super high on the leg press plate – pretty much so that your toes are hanging off the end. Ensure you are coming as DEEP as possible with each and every rep and make sure that you push from your heels. Feel free to place your hands on your hammys to feel them contracting BUT don't you dare try to help them out!!

These lunges are the final burnout so NO RESTS or PAUSES between steps. However you are going to perform a pulse at the bottom of each rep/step just to make sure we REALLY finish them off. You only want to come up about ¼ of the rep, at most, before going back down and then coming back up to the top and taking your next step. Just like with the bulgarian split squats, we want out front leg to come out a bit further in front than you normally would to put more emphasis on your hamstring and glute tie in.

Lets get straight into it people, NO Warm up required!!

Set 1: First working set. Pick a weight that you can complete 15 reps of high feet leg press. Complete your first set of leg press, jump straight up and get 20 bodyweight lunges done. Each lunge rep with a pulse (or ¼ rep) to increase the intensity! 

Set 2: Second working set. Increase weight to cause failure at 12 reps of high feet leg press. Complete your first set of leg press, jump straight up and get 22 bodyweight lunges done. Each lunge rep with a pulse (or ¼ rep) to increase the intensity! 

Set 3: Third working set. Increase weight to cause failure at 10 reps of high feet leg press. Complete your first set of leg press, jump straight up and get 24 bodyweight lunges done. Each lunge rep with a pulse (or ¼ rep) to increase the intensity!

Set 4: Final working set. You’re going to be feeling it. I MEAN FEELING IT. But the last set will be worth it. Increase the weight for leg press again by the same amount you increased from set 2 to 3. Now perform as many reps as possible of high feet leg press to and BEYOND the point of failure then immediately stand, if you can, and perform as many walking lunges as possible...BUT you have to get a minimum of 26! Remember, no rests or pauses!!

*Rest between sets is 30-45 seconds, or as long as your training partner takes*

There you have it, a total of three exercises containing four sets per exercise, SUPERSETTED, making this workout a total of SIX exercises and a total of 24 SETS!