INFINITY FITNESS | ARTICLES

Road to Muscle Gains

Return to Article List

Visit our Exercise Description Index for descriptions of the exercises listed below

	Exercise	Sets	Reps	Tempo	Rest (seconds)
A1	DBBench Press	5	7	3-1-1-1	90
A2	DB Suitcase Rows	5	7	3-1-1-1	90
B1	Incline BB Press	3	7	3-1-1-1	90
B2	Lat Pull Down	3	7	3-1-1-1	90

Workout B Legs/Abs/Lower Back

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

Leg Press

5

7

3-1-1-1

90

A2

Leg Press Calf Raise

5

7

3-1-1-1

90

B1

Leg Extension

    5

    7

3-1-1-1

90

B2

Seated Leg Curl

5

7

3-1-1-1

90

C1

Incline Sit UP

    3

    8

3-1-1-1

60

C2

Floor Back Extension

3

8

3-1-1-1

60

Workout C Bis/Tris/forearms

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

Seated DB Curls

5

7

3-1-1-1

90

A2

DB Tri Extensions

5

7

3-1-1-1

90

B1

Scott EZ Curl

5

7

3-1-1-1

90

B2

DB Shoulder Press

5

7

3-1-1-1

90

Add one rep to each set for the A and B pairings each week. The second and third weeks will consist of 8 and 9 reps per set respectively.

Phase 2 Weeks 4-6

Workout A Chest/Tris

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

BB Bench

5

5

3-1-1-1

90

A2

STD BB Curl

5

5

3-1-1-1

90

B1

Decline DB Fly

3

5

3-1-1-1

90

B2

STD DB Hammer Curl

3

5

3-1-1-1

90

Workout B Legs/Abs/Calf

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

Squat

5

5

3-1-1-1

90

A2

STD Calf Raise

5

8

3-1-1-1

90

B1

Lying Leg Curl

     5

     5

3-1-1-1

90

B2

Seated Calf Raise

     5

   15

3-1-1-1

      90

C1

Cable Crunch

      3

     8

3-1-1-1

      60

C2

Back Extension

3

8

3-1-1-1

60

The squat is an extremely important exercise! Learn to do it the right way

Workout C Back/Tris

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

Close Grip Bench

5

5

3-1-1-1

90

A2

Seated Machine Row

5

5

3-1-1-1

90

B1

Telle Rope Push Down

3

5

3-1-1-1

90

B2

Low Cable Row to Neck

3

5

3-1-1-1

90

Add one set for each exercise every week. The second week will consist of 6 sets for the A pairing and 4 sets for the B pairings .

Phase 3 Weeks 7-9

Workout A Chest/Tris

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

DB Incline Press

3

8

3-1-1-1

90

A2

Dips

3

8

3-1-1-1

90

B1

Decline DB Press

3

8

3-1-1-1

90

B2

DB Decline Tri Extension

3

8

3-1-1-1

90

Workout B Legs/Abs/Lower Back

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

SB Squat

3

8

3-1-1-1

90

A2

SB Crundh

3

8

3-1-1-1

90

B1

Step Ups 8 Inch Elevation

3

      8

3-1-1-1

90

B2

Single Leg Calf Raise

3

8

3-1-1-1

90

Workout C Bis/Shoulders/Back

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

Seated Hammer Curl

3

8

3-1-1-1

90

A2

Bent Over Raise

3

8

3-1-1-1

90

B1

Rope Hammer Curl

3

8

3-1-1-1

90

B2

Lat Push down

3

8

3-1-1-1

90

Add one rep to each set for the A and B pairings each week. The second and third weeks will consist of 9 and 10 reps per set respectively.

Phase 4 GVT Weeks 10-12
Read about GVT to Ensure Success

Intensity level for A Exercises: 60% of 1RM(1 rep max) , or what you can complete 20 reps with. Once 10 sets of 10 reps can be completed, raise the weight by 5%.

Workout A C hest/Back

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

DB Bench Press

10

10

4-0-2-0

90

A2

Seated Row

10

10

4-0-2-0

90

B1

Incline Fly

3

10-12

2-0-2-0

75

B2

Cable Rows to Neck

3

10-12

2-0-2-0

75

Workout B Legs/Abs/Lower Back

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

Back Squat

10

10

4-0-2-0

90

A2

Lying leg Curl

10

10

4-0-2-0

90

B1

Swiss Ball Crunch

3

10-12

2-0-2-0

75

B2

Back Extensions

3

10-12

2-0-2-0

75

Workout C Bis /Tris

Exercise

Sets

Reps

Tempo

Rest (seconds)

A1

Close Grip Bench Press

10

10

4-0-2-0

90

A2

Incline DB Hammer Curls

10

10

4-0-2-0

90

B1

Seated Lateral Raises

3

10-12

2-0-2-0

75

B2

EZ Reverse Curls

3

10-12

2-0-2-0

75

Phase 4 is special hypertrophy(muscle gain) technique popularized by Charles Poliquin called German Volume Training. Read my article called Poliquin Seminar Review for a detailed explanation of this method. You must adhere to the poundage guidelines or you will be sorry . The objective is not to move heavy poundages for GVT

Return to Article List

Back to your Previous Page