T-Nation Natural Workout Plan
General
Advanced
Machine strength
Plan Details
The T-Nation Natural Workout Plan routine by karateorangutang is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
For Further Help See T-Nation.com 1. HEAVY DOUBLE REST/PAUSE Pick a weight you can do around 4-6 reps with. Do your 4-6 hard reps, rest 10-15 seconds, do another 2-3 reps, rest 10-15 seconds, and then try to get an additional 1-2 reps. Always use the same weight. You only do one set of this special technique/method. 2. MAXIMUM MTOR ACTIVATION Here the key is how you perform each rep. Accentuating the eccentric (negative) and loaded stretching are the contraction types that increase mTor activation the most. So with this method you'll do as follows: Lower the weight over a 5-second count while tensing/flexing the target muscle as hard as possible at all times. Hold the full stretch position for 2 seconds per rep. Do 6-8 reps like this, and on the last rep hold the stretch position for as long as you can tolerate. Again, you only do one set of this special technique/method. 3. 6-8-10 DROP SET Start the set with a weight you can lift for 6 reps. Drop the weight down immediately by 25-40% (depending on the exercise) and do 8 reps with that new weight. Drop another 25-40% and perform 10 more reps. Rest as little as possible between the parts of the drop set. Only perform one set of this special technique/method.
Routine detail
Day 1
Workout Day #1
Est. 65 min
10 exercises
Barbell Romanian Deadlift
2 Sets x 6 Reps
Barbell Romanian Deadlift
3 Sets x 6,4,2 Reps
Standard Lat Pulldown
2 Sets x 6 Reps
Standard Lat Pulldown
3 Sets x 6,4,2 Reps
Incline Supported Rear Dumbbell Fly
2 Sets x 6 Reps
Incline Supported Rear Dumbbell Fly
3 Sets x 6,8,10 Reps
Barbell Curl
2 Sets x 6 Reps
Barbell Curl
3 Sets x 6,4,2 Reps
Dumbbell Seated Wrist Curl
3 Sets x 6 Reps
Treadmill Running
1 Set
Day 2
Workout Day #2
Est. 68 min
10 exercises
Barbell Front Squat
2 Sets x 6 Reps
Barbell Front Squat
3 Sets x 6,4,2 Reps
Barbell Bench Press
2 Sets x 6 Reps
Barbell Bench Press
3 Sets x 6,4,2 Reps
Wide-Grip Upright Row
2 Sets x 6 Reps
Wide-Grip Upright Row
3 Sets x 6,8,10 Reps
Smith Machine Bench Press (Close Grip)
2 Sets x 6 Reps
Smith Machine Bench Press (Close Grip)
1 Set x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 3
Workout Day #3
Est. 68 min
10 exercises
Machine Kneeling Leg Curl
2 Sets x 6 Reps
Machine Kneeling Leg Curl
3 Sets x 6,4,2 Reps
Straight-Arm Cable Lat Pulldown
2 Sets x 6 Reps
Straight-Arm Cable Lat Pulldown
1 Set x 8 Reps
Dumbbell Incline Bench Row
2 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 6,4,2 Reps
Barbell Preacher Curl
2 Sets x 6 Reps
Barbell Preacher Curl
1 Set x 8 Reps
Dumbbell Wood Chop
3 Sets x 8 Reps
Treadmill Running
1 Set
Day 4
Workout Day #4
Est. 66 min
10 exercises
Machine Leg Extension
2 Sets x 6 Reps
Machine Leg Extension
3 Sets x 6,8,10 Reps
Seated Cable Fly
2 Sets x 6 Reps
Seated Cable Fly
1 Set x 8 Reps
Dumbbell Seated Shoulder Press
2 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 6,4,2 Reps
Dip
2 Sets x 6 Reps
Dip
3 Sets x 6,4,2 Reps
Dumbbell Zottman Curl
3 Sets x 6 Reps
Treadmill Running
1 Set
Day 5
Workout Day #5
Est. 66 min
10 exercises
Barbell Hip Thrust
2 Sets x 6 Reps
Barbell Hip Thrust
3 Sets x 6,4,2 Reps
Supinated Lat Pulldown
2 Sets x 6 Reps
Supinated Lat Pulldown
3 Sets x 6,8,10 Reps
Cable Seated Row
2 Sets x 6 Reps
Cable Seated Row
1 Set x 8 Reps
Dumbbell Hammer Curl
2 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6,8,10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Treadmill Running
1 Set
Day 6
Workout Day #6
Est. 68 min
10 exercises
Hack Squat
2 Sets x 6 Reps
Hack Squat
1 Set x 8 Reps
Barbell Incline Bench Press
2 Sets x 6 Reps
Barbell Incline Bench Press
3 Sets x 6,8,10 Reps
Dumbbell Front Incline Raise
2 Sets x 6 Reps
Dumbbell Front Incline Raise
1 Set x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
2 Sets x 6 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 6,8,10 Reps
Barbell Ab Rollout (Kneeling)
3 Sets x 10 Reps
Treadmill Running
1 Set
