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ThibArmy - Maximum Muscle Mass Program
ThibArmy - Maximum Muscle Mass Program
SCH EDULE
M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY SAT U R DAY S U N DAY
CABLE CRUNCHES 3 10-12 3 10-12 3 10-12 3 10-12 NONE The two abs exercises are a superset
SW I S S B A L L
3 10-12 3 10-12 3 10-12 3 10-12 60 sec Slow and squeeze
CRUNCHES
PR O GR A M 1 – M AX I M UM M USC L E M AS S
PH ASE 2 – ACCUMULAT ION – 4 WEEKS
SCH EDULE
M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY SAT U R DAY S U N DAY
CABLE CRUNCHES 3 10-12 3 10-12 3 10-12 3 10-12 NONE The three abs exercises are a superset
SW I S S B A L L
3 10-12 3 10-12 3 10-12 3 10-12 NONE Slow and squeeze
CRUNCHES
SCH EDULE
M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY SAT U R DAY S U N DAY
CABLE CRUNCHES 3 10-12 3 10-12 3 10-12 3 10-12 NONE The three abs exercises are a superset
SW I S S B A L L
3 10-12 3 10-12 3 10-12 3 10-12 NONE Slow and squeeze
CRUNCHES
SCH EDULE
M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY SAT U R DAY S U N DAY
ST R A I G H T-A R M 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 1 x 10 (easy) 6-8DRP = 6-8 reps to failure / rest
3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 3 1 x 8 (average) 90 sec 15-20 sec / reps to failure with same
P U L L D OW N 1 x 6-8DRP* 1 x 6-8DRP* 1 x 6-8DRP** 1 x 6-8DRP* weight / rest 15-20 sec / reps to failure
CABLE CRUNCHES 3 10-12 3 10-12 3 10-12 3 10-12 NONE The three abs exercises are a superset
SW I S S B A L L
3 10-12 3 10-12 3 10-12 3 10-12 NONE Slow and squeeze
CRUNCHES