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Maximum Efficiency Hard GainsCreated by NerdFitness
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Summary
3 Workouts / 23 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
Not for newbies. I don't have a lot of time, and I work out three times a week, 1 hour each. Each muscle group will have four exercises. Two strength exercises, and two stablizer exercises. Each workout, you'll do two muscle groups with lots of supersets. For example, on Monday, you'll do 1 set of a chest strength exercise, followed immediately by 1 set of a chest stabilizer exercise...wait one minute, then do 1 set of a bicep strength exercise, followed immediately b...
Workouts
Maximum Efficiency Hard Gains - Chest and Biceps
Description
1 Hour Maximum. Two exercises per muscle group back to back, superset with two exercises for the other muscle group. So, chest strength exercise, immediately followed by chest stabilizing exercise, wait a minute, bicep strength exercise followed immediately by bicep stabilizing exercise, wait a minute, back to chest...3 reps. Then, after your three reps through those 4 exercises are done, wait a few minutes, then do the other 4 exercises (two chest, two bicep) in the same fashion. You'll be dying, but you'll get it done much quicker, and get some cardio in there too. Note: the dumbell flys should be done on an exercise ball, and the hammer curls should be done on one leg. The second exercises for each muscle group are the stablization exercises, so they should be done with lighter weights and slower, with maximum concentration on the muscles.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Bench Press - Barbell, Flat 4 sets: 20 reps, 12 reps, 10 reps, 8 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Push-Ups - Feet on Exercise Ball 3 sets: 10 reps, 10 reps, 10 reps This is just like the normal Pushups but you put your lower shins on an exercise ball. This causes you to use more of your stabilizer muscles and gives you a better overall workout. Exercise descript... |
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Barbell Curl - Standing 3 sets: 10 reps, 8 reps, 6 reps Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. L... |
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Hammer Curl - Standing 3 sets: 10 reps, 10 reps, 10 reps With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d... |
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Bench Press - Dumbbells, Inclined 3 sets: 12 reps, 10 reps, 8 reps Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p... |
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Flyes - Dumbbell, Flat 3 sets: 10 reps, 10 reps, 10 reps Sit down on a flat bench with a dumbbell in each hand. Then lie back, keeping the dumbbells close to your chest. Lift the dumbbells over your chest by extending your arms. Maintain a slight bend in yo... |
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Dumbbell Curl - Incline 3 sets: 12 reps, 10 reps, 8 reps Sit on an incline bench and hold a dumbbell in each hand. Keep your shoulders square and your chest up. Press your upper back and shoulders against the bench. Let your arms hang downward with your pal... |
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Reverse Barbell Curl 3 sets: 10 reps, 10 reps, 10 reps Grasp bar with a shoulder width over hand grip. With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat. When the elbow is fully flexed,... |
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