If you're training at home and are wanting to really max out the muscles that my legendary friend John Meadows called "the look of power muscles"....then this is the home version to get that done.
We will focus heavily on delts, traps, and even forearms and calves in this one.
This runs only nine weeks so it's a GREAT one to throw in for a short massing cycle.
This was a favorite of the Garage Gangster crew.
A1
DB Shoulder Press
3 x 10
A2
Dumbbell Y-Raise
3 x 10
B
Banded Sternal Pec Flye
3 x 10
C1
Rear Delt Db Swings
3 x 10
C2
Rear Delt Row
3 x 10
D
Db Side Laterals
3 x 10
E
Seated Barbell Curls
3 x 10
A
Banded Leg Curls
3 x 10
B
SSB Squats (balanced)
3 x 10
C
Bulgarian Split Squats
3 x 10
D
One Legged Calf Raises
3 x 10
A
Cardio
1 x 45:00
A1
DB Shoulder Press
3 x 10
A2
Db Side Laterals
3 x 10
B
Neutral Grip Chins
3 x 10
C
Dumbbell Y-Raise
3 x 10
D
Dips
3 x 10
A
Glute Bridge
3 x 10
B1
45 Degree Glute Raises
3 x 10
B2
Iso Hold Goblet Squats
3 x 10
C
Barbell RDL
3 x 10
A
Cardio
1 x 15:00
A
Cardio
1 x 45:00
Paul Carter specializes in hypertrophy and body recomposition. He coaches pro bodybuilders and elite strength athletes and works with some of the most respected minds in the strength and physique world. He has written a multitude of books on diet and training including the Maximum Muscle Bible, Base Building, and the XLR8 carb cycling approach to fat loss.
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Get Garage Gangsters LOOK OF POWER Meso Cycle