DY Max Volume

Workout Name : DY Max Volume

Shared By : pwalk03

Information

Frequency : 5 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Advanced
Downloads / Views : 0 / 385

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Description

Warm-Up: 10 mins Cardio at beginning of workout. 2-4 warm-up sets before the first exercise for a muscle group and then 1 "feel set" with 50% of the weight you are planning on doing for all other exercises for that muscle group.
Volume Blast: 5-10 sets of 10 reps. Stop once you cannot complete 10 reps with the weight you choose. For example, if you completed 5 sets of 10 reps but on the 6th set you only got 8 reps, then your volume blast is done.
Rep Blast: 1 set of 20-30 reps. Choose an exercise that allows you to keep constant tension on the targeted muscle.

Drop Sets - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.
Rest-Pause - Do a set to failure. Rest for 5 to 10 seconds then do a few more reps with the same weight. Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for a certain number of reps and increase that amount.
Forced Reps - Forced reps are a frequently used method of extending a set past the point of failure to induce greater gains in muscle mass and quality. With forced reps, a training partner pulls upward on the bar just enough for you to grind out two or three reps past the failure threshold.
Partial Reps - Performing an exercise without going through a complete range of motion either at the beginning or end of a rep.

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Monday Chest/Calves
Muscle Exercise Name Timer Reps Sets Track

Cardio

Treadmill Running Treadmill Running 60 min - - Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 60 sec 8 4 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 10 1 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 10 1 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 30 1 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 8 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 30 1 Progress Chart
Tuesday Delts/Traps/Deadlift
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 60 sec 10 1 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 10 1 Progress Chart

Shoulders

Dumbbell One Arm Side Lateral Raise Dumbbell One Arm Side Lateral Raise 60 sec 30 1 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 8 4 Progress Chart

Shoulders

Dumbbell Shoulder Shrug Dumbbell Shoulder Shrug 60 sec 30 1 Progress Chart
Thursday Back
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 8 4 Progress Chart

Back

Reverse Grip Lat Pull Down Reverse Grip Lat Pull Down 60 sec 10 1 Progress Chart

Back

T Bar Row T Bar Row 60 sec 10 1 Progress Chart

Back

Cable Seated Row Cable Seated Row 60 sec 10 1 Progress Chart

Back

Cable Straight Arm Push Down Cable Straight Arm Push Down 60 sec 30 1 Progress Chart

Shoulders

Dumbbell Alternate Bent Over Reverse Fly Dumbbell Alternate Bent Over Reverse Fly 60 sec 10 1 Progress Chart
Friday Arms
Saturday Quads/Hams