Wild Physique Fitness
BodybuildingMix Steve Davis with Serge Nubret and throw in an ultra-high rep week and whatdya get?
MIND BLOWING MUSCLE PUMPS!
This is a program I put together after reading an article that discussed the proof that high rep training was just as effective as heavy, low rep work for building muscle.
It is the perfect cycle to use as a conditioning phase at the start of your program or as a precontest program to cell-volumize and maximize definition.
To be honest, you will find that this program takes more mental fortitude and bad-assedness than most of the high-intensity, sets to failure programs because high reps hurt. But no pain really is no gain with this program.
Features1 sessions per week
Must use App app to view and log training
Program Training
A1
Leg Extension
5 x 15
A2
DB Lunges
5 x 10
B1
Leg Extension
5 x 15
B2
Reverse Lunges
5 x 10
C1
Lying Leg Curl
5 x 15
C2
Sissy Squat
5 x 10
D1
Hyperextension
5 x 15
D2
Stiff Leg Deadlift
5 x 15
E
Bent Over Row
5 x 10
F
T-Bar Row
5 x 10
G
Seated Cable Row
5 x 10
H
Lat Pulldown
5 x 10
I
Behind the Neck Pulldown
5 x 10
J
Pull-Up
5 x 10
K
Reverse Curl
5 x 8
L
DB Wrist Curl
5 x 10
M
Frog Crunch
5 x 30
N
Lying Leg Raise On Bench
5 x 30
O
Standing Twist
1 x 5:00
A
Seated Calf Raise
5 x 25
B
Donkey Calf Raise
5 x 25
C
Barbell Upright Row
12, 10, 8, 7, 6
D
Barbell Shrug
5 x 15
E
Rear Delt Flyes
5 x 8
F
Seated DB Shoulder Press
5 x 10
G
Behind the Neck Press
5 x 10
H
Alternating DB Front Raise
5 x 6
I
DB Lateral Raise
5 x 12
J
Cable Rear Delt Raise
5 x 15
K
Curl Grip Pulldown
5 x 10
L
Preacher Curls
4 x 10
M
Incline DB Curl
5 x 10
N
Lying High Pulley Cable Curls
5 x 10
O
Hanging Knee Raise
5 x 25
P
Rope Crunches
5 x 25
Q
Standing Twist
1 x 5:00
A
Bench Press
12, 10, 8, 7, 6
B
Barbell Incline Bench Press
5 x 10
C
Decline DB Fly
5 x 10
D1
Gironda Pec Dips
5 x 10
D2
Cable Crossover
5 x 10
E
DB Pullover
5 x 10
F
Close Grip Bench Press
5 x 10
G1
Tricep Pushdown
5 x 10
G2
French Press
5 x 10
H
Triceps kickback
5 x 12
I
Standing Cable Crunch
5 x 30
J
Roman Chair Leg Raises
5 x 30
K
Standing Twist
1 x 5:00
A
Hack Squat
6 x 6
B
Leg Press
6 x 6
C
Leg Extension
6 x 6
A
Bench Press
6 x 6
B
DB Chest Fly
6 x 6
C
Incline Bench Press
6 x 6
D
Incline Dumbbell Fly
6 x 6
E
DB Bench Pull-over
6 x 6
A
Chin-Up
6 x 6
B
Behind the Neck Pulldown
6 x 6
C
Lat Pulldown
6 x 6
D
Bent Over Row
6 x 6
E
Lying Leg Curl
6 x 6
F
Standing Leg Curl
6 x 6
A
Behind the Neck Press
6 x 6
B
DB Front Raise
6 x 6
C
Barbell Upright Row
6 x 6
D
DB Lateral Raise
6 x 6
E1
Tricep Pushdown
6 x 6
E2
Standing Cable Curl
6 x 6
F1
DB Overhead Tricep Extension
6 x 6
F2
Body Drag Curl
6 x 6
