SIZE SURGE WORKOUT

One of the best workouts I have ever done…

Size Surge Routine II
Every other Day Split

Workout 1

Quadriceps
Midrange: Squats* 2×7-9
Stretch: Sissy squats 1×7-9
Contracted: Leg extensions 2×7-9

Hamstrings
Midrange and Stretch: Stiff-legged deadlifts 2×7-9
Contracted: 2×7-9

Calves
Midrange: Toes-pointed leg curls 1×7-9
Stretch: Donkey calf raises 1×12-18
Contracted: Standing calf raises 2x 12-18

Upper chest
Midrange: Incline presses* 1×7-9
Stretch & Contracted: Incline cable flyes 1×7-9

Lower chest
Midrange: Bench presses* 2×7-9
Stretch & Contracted: Decline cable flyes 1×7-9

Triceps
Midrange: Lying triceps extensions 2×7-9
Stretch: Overhead extensions 1×7-9
Contracted: Dumbbell kickbacks 1×7-9

Workout 2

Midback
Midrange: Behind-the-kneck pulldowns* 2×7-9
Stretch: One-arm dumbbell rows 1×7-9
Contracted: Bent-over bent-arm laterals 2×7-9

Lats
Midrange: Pulldowns to the front* 2-7-9
Stretch: Dumbbell pullovers 1×7-9
Contracted: Undergrip bent-over rows 1×7-9

Upper traps
Stretch & Contracted: Forward-lean shrugs 2×7-9

Deltoids
Midrange:Behind-the-kneck presses* 2×7-9
Stretch: Incline one arm-laterals 1×7-9
Contracted: Lateral raises 2×7-9

Biceps
Midrange: Barbell curls* 2×7-9
Stretch: Incline dumbbell curls 1×7-9
Contracted: Nonsupport concentration curls 1×7-9

Abdominals
Midrange & Lower Contracted: Reverse crunches 1×7-9
Stretch: Roman chair crunches 1×7-9
Upper Contracted: Crunches 1×12-18

* Do one to two light warmup sets with about 50 percent of your work weight on the first set and 70 percent on the second prior to your two work sets.

Advertisements

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s