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UltimatePower DensityWorkout
UltimatePower DensityWorkout
UltimatePower DensityWorkout
com Presents
The Ultimate
POWER-DENSlTY
MASS
WORKOUT
www.X-Rep.com
Homepage
www.X-traordinaryWorkouts.com
Workout programs in printable PDF format
Introduction............................................................4
We found ourselves
nodding in agreement
with Vince because
we’ve noted that we
always gain more
muscle and lose
loads of ugly fat every
spring when we begin
incorporating drop
sets and double-drop
sets. Those are prime
examples of ramping
up workout density...
Warmup sets are not listed. Do two progressively heavier sets before
your power-pyramid sets. Use 50 and 75 percent of your first work-set
weight for 12 and 8 reps, respectively.
Rep speed should be about 1.5 seconds up and 1.5 seconds down.
Weight stays the same for all 4x density sets; when you get the rep
number for all four sets, add weight at your next workout.
Warmup sets are not listed. Do two progressively heavier sets before
your power-pyramid sets. Use 50 and 75 percent of your first work-set
weight for 12 and 8 reps, respectively.
Rep speed should be about 1.5 seconds up and 1.5 seconds down.
Weight stays the same for all 4x density sets; when you get the rep
number for all four sets, add weight at your next workout.
Warmup sets are not listed. Do two progressively heavier sets before
your power-pyramid sets. Use 50 and 75 percent of your first work-set
weight for 12 and 8 reps, respectively.
Rep speed should be about 1.5 seconds up and 1.5 seconds down.
Weight stays the same for all 4x density sets; when you get the rep
number for all four sets, add weight at your next workout.
Week 1
Monday: Chest, Delts, Triceps, Abs
Tuesday: Quads, Hamstrings, Calves
Wednesday: Rest
Thursday: Lats, Midback, Biceps
Friday: Chest, Delts, Triceps, Abs
Week 2
Monday: Lats, Midback, Biceps
Tuesday: Quads, Hamstrings, Calves
Wednesday: Rest
Thursday: Chest, Delts, Triceps, Abs
Friday: Lats, Midback, Biceps
So let's lay out the entire program. It's time to get you on
the big-gain bullet train...
Monday
Back (indirect legs, biceps), Forearms (indirect biceps)
Tuesday
Chest (indirect triceps), Calves (indirect soleus), Abs
Thursday
Quads, Hamstrings
Friday
Delts (indirect traps), Triceps (indirect chest),
Biceps (indirect lats), Soleus (indirect calves)
Note: If you see an exercise you are not familiar with, you
may be able to find a description and start/finish photos at:
http://x-rep.com/xecution.htm.
DD means double drop. Take a weight that allows 10 reps; reduce the
weight enough so you can immediately do 7 reps; reduce the weight
again and reach failure at 4 or 5 reps.
DD means double drop. Take a weight that allows 10 reps; reduce the
weight enough so you can immediately do 7 reps; reduce the weight
again and reach failure at 4 or 5 reps.
DD means double drop. Take a weight that allows 10 reps; reduce the
weight enough so you can immediately do 7 reps; reduce the weight
again and reach failure at 4 or 5 reps.
DD means double drop. Take a weight that allows 10 reps; reduce the
weight enough so you can immediately do 7 reps; reduce the weight
again and reach failure at 4 or 5 reps.
Exercise Poundage
Tri-set
Hyperextensions, 4 x 10
Q: You have
bench presses
(midrange), incline flyes (stretch) and cable
crossovers (contracted) as the POF chest routine.
I feel like I need incline presses. My upper chest
sucks. Can I add those?
One of Arnold's
favorite biceps
routines was
pure POF.
That puts all the max force up front with the power
pyramid and the stretch-position exercise. The tension/
density techniques are last—double drop followed by the
4x10 sequence to finish.
Keep in mind that if you move the 4x10 to the end, you
will have to use less weight. It's a big compound exercise,
so that could compromise the effectiveness somewhat.
Yes, 4x10 is a tension/density technique, but when it's up
Also, feel free to double drop where drops are listed for
more workout density and a bigger pump.