Winter Training

by Hugo Rivera

Winter Growth Spurt Cycle Routine

Are you ready to embark on a Cycle that is guaranteed to pile pounds of muscle in your frame? If so, this is the plan for you. Here I will detail a training routine guaranteed to put pounds of muscle into your frame in no time. I only ask 1 thing in exchange for this in aluable piece of information! "ou need to follow it to a #$# and then you need to send me an e%mail detailing what kind of results you got. &o, are you ready to grow?' (), lets start! I designed the routine to be a four day per week routine *except the first week of Acti e +eco ery which is only , days- in order to accomodate to e eryone.s schedule. *$his routine is based on the principles I present in my book /ody +e%0ngineering-. $+AI1I12! 3eek 1 *Acti e +eco ery$he first week we reduce our training olume in order to reco er completely from any pre ious training and to prime the body for growth. 4onday5$hursday 4odified Compound &uperset! *+est 1 minute after the 1st set of exercise1 and then do the first set of exercise ,. $hen rest a minute and go back to exercise 1. Continue this pattern until both exercises are done for the prescribed amount of sets-. Incline 6umbbell /ench 7ress ,setsx18reps *1 minute rest(ne Arm 6umbbell +ows ,setsx18reps *1 minute rest4odified Compound &uperset! 6umbbell /ench 7ress ,setsx18reps *1 minute rest7ulldown to 9ront ,setsx18reps *1 minute rest4odified Compound &uperset! /ent ( er :ateral +aises ,setsx18reps *1 minute rest6umbbell &houlder 7ress ,setsx18reps *1 minute rest4odified Compound &uperset! Incline 6umbbell Curls ;setsx18reps *1 minute rest( erhead 6umbbell $riceps 0xtensions ;setsx18reps *1 minute rest4odified Compound &uperset! 6umbbell :unges ,setsx18reps *1 minute rest:eg Curls ,setsx18reps *1 minute rest&<uats ;setsx18reps *, minute rest4odified Compound &uperset! :eg +aise = Crunch ; sets to failure *maximum amount of reps- *1 minute restCalf +aise ;setsx;8reps *1 minute rest3eek , *High >olume 7hase4onday5$hursday &uperset! Incline 6umbbell /ench 7ress ?setsx18reps *1o rest(ne Arm 6umbbell +ows ?setsx18reps *1 minute rest&uperset! 6umbbell /ench 7ress ?setsx18reps *1orest7ullup *or 7ulldown- to 9ront ?setsx18reps *1 minute rest&uperset! /ent ( er :ateral +aises ?setsx18reps *1o rest6umbbell &houlder 7ress ?setsx18reps *1 minute rest&uperset! Incline 6umbbell Curls ?setsx18reps *1o rest( erhead 6umbbell $riceps 0xtensions ?setsx18reps *1 minute rest$uesdays59ridays &uperset! 6umbbell :unges @setsx18reps *1o rest:eg Curls @setsx18reps *1 minute rest&<uats ?setsx18reps *1 minute restCalf +aise ?setsx;8reps *1 minute rest-