KORJER2003'S DORM ROOM

Hey Guys, I ran across a great workout I wanted to share with everyone. HIT and DC training are becomming more and more popular all of the time. I am currently following a program similar to the one I am posting below. I've learned after many of years that you need to swich things up frequently if you wanna get good results. I'll quit ramble'n...lol, here ya go.

Muscle Growth even while dieting!

2 sets of 15 on everything excepts for the first exercise of a workout, where you will do one to two warm-ups before your working sets. Then do two sets, maybe even one if the first one kicks ur butt until u reach 15 reps. Go heavy, and even use rest-pauses to get to the magice number of 15.

Try to get 15 but if you fail beforehand, rest 5-10 breaths and knock out the rest of the reps, if u still aren't at 15....rest again, then go till u hit 15! Hard and heavy is the key here so the muscle stimulation is more than enuff to get big, lean and hard!

A sample week would look like this...

Mon..Back
Tues..Chest
Wed..Legs
Thurs..Shoulders/traps
Fri..Arms

Cavs and Abs are trained every training day. Calf exercies are either donkey raises, seated extensions or leg press calf raises at 3 sets of 25 reps. Abs are 1 exercise 3 sets of 20-25 reps.

Choose a weight the allows you to get 12-15 reps. As soon as 15 reps becomes easy, it's time to raise the weight for set number two. After a couple of weeks on this program, you will find that you are lifting the same weight for 15 reps as you were for 8 reps. It is an unreal feeling!

If you can't get 15 reps....lets say u fail at 10 reps you should rack the weight, take 5 deep breaths, and then bang out the last 5 reps. This is called a rest-pause set. The goal of this program is to always get 15 reps...NO MATTER WHAT! Even if you rest 2 times that is fine!

Example Routine..

Back.....
Pull-ups
T-bar rows
Low rows
Pulldowns to Chest
D-bell pullovers
Cavs of choice
Abs of choice

Chest.....
Incline Smith press
Machine Chest press
Dbell flys
Cable crossover flys
Cable crossovers
Cavs of choice
Abs of choice

Legs.....
Leg ext's
Squats
Hack Squats
Leg curls
lunges (2 straight sets 20 to 30 steps)
cavs of choice
abs of choice

Shoulders.....
Smith machine press
Smith shrugs
Lateral raises
Front raises
Rear delt machine, or bent over raise
cavs of choice
abs of choice

Arms.....
Ez bar curls
preecher curls
skull crushers
machine dips or regular dips
rope hammer curls
reverse grip press-downs
cavs of choice
abs of choice

There you have it, a program that most of you is unlike anything u have probably tried before. Don't stop at 8 reps, dig deep and get to 15 and make those muslces feel as if they are about to xplode outta ur clothes!!!!!

Till next time, Train like there is no tomorrow! Jeremy