HYPERTROPY

M.A.X. PHASE 1/MONTH 1 WORKOUT JOURNAL

Date: Week: Hips & Traps Bodyweight: Bodyfat %:

Exercise Sets Reps Tempo Rest Set 1 Set2 Set 3 Set 4
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
HIPS
A1. Single Leg Abductions 1 20 4141 0
A2. Single Leg Adductions 1 20 4141 60
B1. Single Leg Leg Extension 1 15* 1 s 0
B2. Single Leg Leg Curl 1 15* 1 s 60
*1 s for each rep.
C1. Single Leg Back Extension 2 6 5150 0
C2. Single Leg Glute Raises 2 6 5150 60
E. Single Leg Stiff Leg Deadlift 2 20+ 3110 60
F. Deficit Deadlift 2 8 6130 60
Shrug Tri Set
G1. DB Behind Body 2 8 3220 0
G2. DB Side Body 2 8 3220 0
G3. DB In Front Body 2 8 3220 60
Workout Comments:
HYPERTROPY
M.A.X. PHASE 1/MONTH 1 WORKOUT JOURNAL

Date: Week: Upper Body Pull Bodyweight: Bodyfat %:

Exercise Sets Reps Tempo Rest Set 1 Set2 Set 3 Set 4
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Biceps Superset
A1. Hammer Curls 1 15 1 s 0
A2. Palms Up Biceps Curls 1 21s 4220 60
Biceps Superset
B1.Face Down Incline Curls 1 15 Isometric holds* 0
B2. Seated Incline Curls 1 21s 6130 60
*Hold at 90 degrees while alternate arm curls 3 reps. Alternate (watch DVD)
Rows Superset
C1. Reverse Machine Flys 1 15 1 s 0
C2. Bent Over Rows 1 21s 4220 60
Rows Superset
D1. One Arm DB Rows 1 12 Isometric holds* 0
D2. One Arm Seated Cable Rows 1 8 6130 60
*2 second pause at the top on each rep (watch DVD)
Lats Superset
E1. Wide Grip Pulldowns 1 15 1 s 0
E2. Reverse Grip Pulldowns 1 21s 4220 0
Lats Superset
F1. Straight Arm Rope Pulldowns 1 12 Isometric holds* 0
F2. Underhand Chin Ups 1 6 6130 60
*2 second pause at the top on each rep (watch DVD)
Optional Forearm Superset
G1. Forearm DB Flexion 2 20 3110 0
G2. Forearm DB Extension 2 20 3110 30
Workout Comments:
HYPERTROPY
M.A.X. PHASE 1/MONTH 1 WORKOUT JOURNAL

Date: Week: Quads & Calves Bodyweight: Bodyfat %:

Exercise Sets Reps Tempo Rest Set 1 Set2 Set 3 Set 4
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Calves Giant Set
A1. Seated Calve Raise 2 10 3220 0
A2. Standing Calve Raise 2 10 3220 0
A3. Leg Press Calve Press 2 10 3220 0
A4. Donkey Calve Raise 2 10 3220 0
A5. Stand On Toes 2 ALAP Isometric holds* 60
*ALAP = As long as possible
B1. Single Leg Leg Extension 1 12 Isometric holds* 0
B2. Single Leg Leg Press 1 21s 3110 60
*Hold for 3 seconds on every 3rd rep (watch DVD)
C1. Bulgarian Split Squat 1 12 Isometric holds* 0
C2. Front Lunge 1 8 3110 60
*Hold for 3 seconds on every 3rd rep (watch DVD)
D. One Leg Bench Step Up 1 20+ 3110 60
E. Single Leg Hack Squat 1 12 3110 60
F. Squat 3 8 6130 60
Workout Comments:
HYPERTROPY
M.A.X. PHASE 1/MONTH 1 WORKOUT JOURNAL

Date: Week: Upper Body Push Bodyweight: Bodyfat %:

Exercise Sets Reps Tempo Rest Set 1 Set2 Set 3 Set 4
Weight/Reps Weight/Reps Weight/Reps Weight/Reps
Triceps Superset
A1. Reverse Grip Pressdown 1 15 1&1/2s 0
A2. Overhead Rope Extension 1 21s 4220 60
Triceps Superset
B1. Bench Dips 1 12 Isometric holds* 0
B2. Close Grip Pressdowns 1 8 6130 60
*Hold 3 seconds every 3rd rep (watch video)
Delts Superset
C1. Incline Front Raises 1 15 1&1/2s 0
C2. Cable Lateral Raises 1 21s 4220 60
Delts Superset
D1. Side Lateral Raises 1 12 Isometric holds* 0
D2. DB Shoulder Press 1 8 6130 60
*Hold 3 seconds at top of every 3rd rep (watch video)
Chest Superset
E1. Flat DB Flys 1 15 1&1/2s 0
E2. Incline DB Press 1 21s 4220 0
Chest Superset
F1. Pec Deck Flys 1 12 Isometric holds* 0
F2. Machine Press 1 8 6130 60
*watch video
Optional Forearm Superset
G1. Forearm DB Flexion 2 20 3110 0
G2. Forearm DB Extension 2 20 3110 30
Workout Comments: