Wild Physique Fitness
Since I can't train heavy, I have to train high rep.
This program puts the latest buzz of "high reps build muscle better than low reps" to the test.
It will also make a great conditioning or cutting program for anyone brave enough to put this program to the test...brave enough to put themselves to the test.
It specializes on legs with a pyramid of lunges courtesy of Paul Carter on T-nation. You'll hate him plenty because the shoulder work was his idea also!
There's the Kroc 1000 rep arm workout alternated with a 10x10 routine for low reps!
Chest comes from Serge Nubret and a workout I watched him do at Rio Rancho Health and Fitness in the early 90's and also a version of his Superpump workouts on his DVD's. That weird carpet on the video was RRH&F.
It is outlined over 8 weeks and will be a fun ride.
Features1 sessions per week
Must use App app to view and log training
Program Training
A
Walking Lunges
1 x 50
B
Bodyweight Leg Extension
4 x MAX
C
SB Hammy Curl
4 x MAX
D
Straight Fire Glute Raise
4 x MAX
A1
Bench Press
20, 21, 22, 23, 24, 25, 26, 27, 28, 29
A2
Seated Cable Row
10 x 10
B1
Bench Press
30, 28, 27, 26, 25, 24, 23, 22, 21, 20
B2
Wide Grip Lat Pulldown Behind The Neck
10 x 10
A
Step Back Lunge
1 x 50
B
Bodyweight Leg Extension
4 x MAX
C
Natural Leg Curl
4 x MAX
D
Lying Glute Bridge
4 x MAX
A
Behind the Neck Press
10 x 10
B
Scott Lateral Raise
25, 15, 10, 10, 15, 25
C
Plate Front Raise to Overhead
1 x 100
D
Chest Expander Pull Apart
1 x 100
E
Low Cable Upright Row
1 x 100
A
Walking Lunges
1 x 50
B
Bodyweight Leg Extension
4 x MAX
C
Slider Glute Bridge
4 x MAX
D
Hip Thrust
4 x MAX
A1
Barbell Bicep Curl
5 x 20
A2
Diamond Push-Up
5 x 20
B1
Body Drag Curl
5 x 20
B2
French Press
5 x 20
C1
Alternating Dumbbell Curl
5 x 20
C2
Tricep Pushdown
5 x 20
D1
Preacher Curls
5 x 20
D2
Overhead Cable Tricep Extension
5 x 20
E1
Reverse Curl
5 x 20
E2
Skull Crushers
5 x 20
