somanabolic weight training
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Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
NOTICE Kyle Leon, Muscle Meals inc and its owners, agents, affiliates and employees will not be held responsible or liable for any injury sustained while lifting or moving weights at your home, gym or elsewhere. Always consult with your physician before beginning any weight-training program. If you experience any strain or pain while training, stop and immediately consult your family doctor.
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Hello and welcome!
I want to start off by quickly congratulating you for making the decision to take
your physique to the next level using the Somanabolic Weight Training 9 week
program.(SWT)
You won’t regret it!
I’m very excited for you to hit this fast-track 9 week lean muscle building program
because I know what it has done for me in the past and I know what it is about to
do for you.
That’s why I’m going to get you started as quickly as I can without filling this
program with a bunch of complicated science that will have you on your
computer reading instead of in the gym LIFTING!!
I made this a short, straight to the point program that gives you exactly what you
want and need without any B.S filler or useless, complicated blabbering.
That’s not my style.
I’m about getting you RESULTS and getting them FAST.
This is the exact 9 week program that I used based on my somatotype to pack on
21 pounds of muscle in just 8 weeks.
By now you should understand what your somatotype is through the information
provided in the Somanabolic Muscle Maximizer.
This is very important for you to determine before you move on.
The SWT program is based specifically around your somatotype and the goal of
gaining pure lean muscle fast without any fat.
The best bodybuilders and fitness models in the world all recognize the need to
train specific ways that favor their genetics. This can be referred to as somato-
specific weight training.
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
There is not a “one size fits all” approach to training if you are serious about
taking your body to the next level.
I’m talking about the level that really gets you noticed.
Any weight training program that doesn’t customize the training based around
YOUR somatoype will not maximize your muscle gains because there are so many
important variables that are completely ignored.
For example, your somatotype will determine exactly;
- What exercises you should be doing
- How many sets you need to be doing
- How many reps you need to do per set
- How many sets you train to failure
- If you should train past failure
- How much rest time in between sets
The SWT 9 week program takes care of all of that for you along with more
advanced techniques used to break through any muscle building plateau.
The SWT program has been developed for intermediate-advanced weight
trainers. Beginners can still benefit from this program when you know how to
perform all of the basic exercises with proper form. If you are completely new to
weight training I do recommend at least 3 months of training with weights and
mastering proper form before using this program.
It is important that we cover some topics that are keys to packing on the most
muscle humanly possible with the SWT program.
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Key 1- Training to failure
Many people misunderstand and have various definitions of what training to
failure is. Let me define it so that you are clear:
Training to failure is performing an exercise to the point where you cannot
complete another rep using proper form. It is the point where your muscles
physiologically fail, NOT when you “think” you can’t complete another rep.
When you are performing a training to failure set, you must perform the set with
proper form UNTIL your muscles physically fail you.
In the SWT program training to failure is strategically and specifically based
around what’s best for your somatotype. You will be training to failure on these
specific sets ONLY.
This will make sure all your muscle fibers have been fully stimulated without
overdoing it and without risking overtraining.
Following this exact program and performing these sets correctly is very
important and is vital to gaining muscle. Training to failure on more sets than
outlined will have the OPPOSITE effect that you want so DO NOT think you are
helping yourself by doing so. Training to failure on less sets that outlined will be
shortchanging yourself and result in less muscle growth than you’re capable of.
Long and short of it is to just follow the program and you’ll be all good!!
Key 2- Training Past Failure
In SWT there will be specific times when you will be required to train past failure.
For these sets, you WILL require a spotter that knows what he/she is doing.
Training past failure is when you have reached failure and now require a spotter
to help you complete 1 more repetition. This spotter must be instructed to NEVER
allow the movement of the weight to completely stop. A good spotter will make
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
you work extremely hard, but will always give you just enough help to keep the
weight moving slowly towards the finishing position.
We do not want you staying “stuck” for any length of time if possible.
Key 3-Growth Sets
Growth sets are the sets MOST responsible for pushing your muscle growth
forward from one workout to the next. You have the opportunity to take
advantage of growth sets every workout in this 9 week program.
A true growth set requires more work from the muscle being trained than the
previous workout.
This is achieved by:
- Lifting more weight in a training to failure or past failure set for the same
reps as the previous workout.
- Completing more reps in a training to failure or past failure set with the
same weight as the previous workout.
- Doing the same weight and reps in a training to failure or past failure set
BUT with a MORE fatigued muscle starting the set than the previous
workout.
You have to look at these sets as a wonderful opportunity to improve, progress
and stimulate new muscle growth each workout!
SWT 9 week program has identified these sets for you in the form of a light blue
highlight (eg 1 x 8-10). It will be up to you what to do with them.
You must be mentally and physically prepared for these sets if you are going to
get the most out of them.
You must zone out everything around you.
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
While preparing for your set, I recommend putting your head down and closing
your eyes for a brief second or two. Tell yourself that this is your chance to make
this workout a success. This is your chance to grow. Visualize exactly what you’re
going to do. Then take a very deep breath in, explode and do it!
Key 4-Rest Time
Your rest time in between sets will be specifically based on your somatotype for
the goal of gaining lean muscle without fat. This is very precise and should be
followed as closely as possible. You will notice great differences in rest time
between certain somatotypes and less differences between others.
Key 5- Free Weights and Machines
You will also notice that there is no “one size fits all” approach to this topic either.
Lately you’ll hear a lot of people demonizing machines but we can strategically
utilize both free weights and machines for maximal muscle growth. Your
somatotype will determine how to best take advantage of machine work.
Also, you will find we take advantage of machines on pre-fatigued muscles
especially in weeks eight and nine to engorge the muscle with as much blood
possible which can encourage muscle growth.
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Find your somatotype below and follow the SWT nine week program exactly for
maximal lean muscle growth.
By now you should know everything you need to know to get started.
Let’s get you going!
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Note on cardio:
You will notice there is no cardio required in your 9 week training program. You
WILL gain maximum muscle without any fat by following the SMM and the SWT
alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you
choose to do cardio. Studies have shown minimal amounts of low intensity cardio
can be an active form of recovery because it shuttles more oxygen, nutrients, and
blood to the muscles. I definitely notice this to be true following a leg training day
but that’s about it. The decision is yours, but if you choose to add low intensity
cardio do not overdo it!
Note on abs/core training:
Your core training is important, but the concern of this 9 week program is to pack-
on as much muscle possible without any fat. Because of this, the SWT’s focus is
on your weight training regimen. There is not a required abdominal/core training
component in this particular 9 week program. That being said, it is recommended
that you train your core 2-3 times per week for 10-15 minutes. The focus of your
exercises should be balanced between lower, middle and upper abdomen as well
as your obliques.
Your success over the next 9 weeks will be directly related to how closely you
follow the program below. You will need to do the outlined exercises, sets and
reps in order while following the appropriate rest time to achieve maximum
results. Lastly, your growth sets have been identified for you in blue below. Dig
deep mentally, physically, and push your body to its limits for these sets
knowing you are triggering what’s needed for new muscle growth.
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 1
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and
Biceps
Barbell Bench Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Incline Dumbell press
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Flat Dumbell Fly
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
E-Z Barbell Curl
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Dumbell curl
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Day 2 Back and
Triceps
Lat Pulldown
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Seated Row
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Lying T-Bar Row
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Skull Crushers
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Tricep Pushdowns
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Day 3 Legs
Squats
2 x 10 3 x 10-12 3 mins 1 x 8-10 0 sets 6 sets
Lunges
1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Leg Curls
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Leg Extension
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Calf Raises
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Military Dumbell Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Seated Side Lateral
Raises
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Standing Dumbell
Front Raise
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Bent-over Reverse
Flys (Rear Delts)
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Dumbell Shrugs
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 2
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and
Biceps
Flat Dumbell Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Incline Barbell Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Incline Dumbell Fly
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Preacher Curl
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Hammer Curl
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Day 2 Back and
Triceps
Seated Row
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Lat Pulldown
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Single Arm Row
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Tricep Pushdowns
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Skull Crushers
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Day 3 Legs
Squats
2 x 10 3 x 10-12 3 mins 1 x 8-10 0 sets 6 sets
Leg Press
1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Stiff Legged Deadlift
1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Leg Extension
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Seated Calf Raises
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Military Barbell Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Standing Side Lateral
Raises
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Seated Front Raise
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Rear Delt Machine
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Barbell Shrugs
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 3
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and
Biceps
Barbell Bench Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Incline Dumbell Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Flat Dumbell Fly
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Seated Dumbell Curl
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Barbell Curl
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Day 2 Back and
Triceps
Lat Pulldown
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Seated Row
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Underhand Rows
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Skull Crushers
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Tricep Rope
Pushdowns
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Day 3 Legs
Squats
2 x 10 3 x 10-12 3 mins 1 x 8-10 0 sets 6 sets
Hack Squat
1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Standing Leg Curls
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Leg Extension
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Standing Calf Raises
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Bent Lateral Raises
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Military Dumbell Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Standing Dumbell
Front Raise
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Bent-over Reverse
Flys (Rear Delts)
1 x 10 2 x 6-8 2 mins 1 x 6-8 0 sets 4 sets
Dumbell Shrugs
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 4
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and
Biceps
Barbell Bench Press
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Incline Dumbell press
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Flat Dumbell Fly
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
E-Z Barbell Curl
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Dumbell curl
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Day 2 Back and
Triceps
Lat Pulldown
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Seated Row
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Lying T-Bar Row
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Skull Crushers
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Tricep Pushdowns
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Day 3 Legs
Squats
2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets
Lunges
1 x 10 4 x 10-12 2 mins 0 sets 0 sets 5 sets
Leg Curls
1 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 5 sets
Leg Extension
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Calf Raises
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Military Dumbell Press
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Seated Side Lateral
Raises
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Standing Dumbell
Front Raise
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Bent-over Reverse
Flys (Rear Delts)
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Dumbell Shrugs
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 5
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and
Biceps
Flat Dumbell Press
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Incline Barbell Press
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Incline Dumbell Fly
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Preacher Curl
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Hammer Curl
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Day 2 Back and
Triceps
Seated Row
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Lat Pulldown
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Single Arm Row
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Tricep Pushdowns
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Skull Crushers
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Day 3 Legs
Squats
2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets
Leg Press
1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Stiff Legged Deadlift
1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Leg Extension
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Seated Calf Raises
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Military Barbell Press
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Standing Side Lateral
Raises
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Seated Front Raise
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Rear Delt Machine
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Barbell Shrugs
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 6
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and
Biceps
Barbell Bench Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Incline Dumbell Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Flat Dumbell Fly
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Seated Dumbell Curl
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Barbell Curl
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Day 2 Back and
Triceps
Lat Pulldown
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Seated Row
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Underhand Rows
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Skull Crushers
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Tricep Rope
Pushdowns
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Day 3 Legs
Squats
2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets
Hack Squat
1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Standing Leg Curls
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Leg Extension
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Standing Calf Raises
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Bent Lateral Raises
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Military Dumbell Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Standing Dumbell
Front Raise
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Bent-over Reverse
Flys (Rear Delts)
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Dumbell Shrugs
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 7
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and
Biceps
Barbell Bench Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Incline Dumbell press
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Flat Dumbell Fly
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
E-Z Barbell Curl
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Dumbell curl
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Day 2 Back and
Triceps
Lat Pulldown
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Seated Row
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Lying T-Bar Row
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Skull Crushers
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Tricep Pushdowns
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Day 3 Legs
Squats
2 x 10 4 x 10-12 3 mins 1 x 8-10 0 sets 7 sets
Lunges
1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Leg Curls
1 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 5 sets
Leg Extension
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Calf Raises
1 x 10 2 x 10-12 2 mins 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Military Dumbell Press
1 x 10 2 x 6-8 2 mins 1 x 6-8 1 x 6-8 5 sets
Seated Side Lateral
Raises
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Standing Dumbell
Front Raise
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Bent-over Reverse
Flys (Rear Delts)
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Dumbell Shrugs
1 x 10 3 x 6-8 2 mins 1 x 6-8 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 8
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and
Biceps
Flat Dumbell Press
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Incline Barbell Press
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Pec Deck
No
warmup 7 x 10
30-45
secs 0 sets 0 sets 7 sets
Hammer Curl
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Preacher Curl
No
warmup 7 x 10
30-45
secs 0 sets 0 sets 7 sets
Day 2 Back and
Triceps
Seated Row
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Lat Pulldown
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Lying T-bar Row
No
warmup 7 x 10
30-45
secs 0 sets 0 sets 7 sets
Tricep Pushdowns
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Rope Pushdowns
No
warmup 7 x 10
30-45
secs 0 sets 0 sets 7 sets
Day 3 Legs
Squats
2 x 10 4 x 10-12 3 mins 0 sets 0 sets 6 sets
Stiff Legged Deadlift
1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Leg Extension
1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Seated Calf Raises
1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Leg Press
No
warmup 7 x 10-12
30-45
secs 0 sets 0 sets 7 sets
Day 4 Shoulders
Standing Side Lateral
Raises
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Seated Front Raise
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Rear Delt Machine
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Barbell Shrugs
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Machine Shoulder
Press
No
warmup 7 x 8-10
30-45
secs 0 sets 0 sets 7 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 9
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and
Biceps
Barbell Bench Press
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Incline Dumbell Press
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Pec Deck
No
warmup 7 x 10
30-45
secs 0 sets 0 sets 7 sets
Seated Dumbell Curl
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Straight-bar cable curl
No
warmup 7 x 10
30-45
secs 0 sets 0 sets 7 sets
Day 2 Back and
Triceps
Lat Pulldown
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Seated Row
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Underhand Rows
No
warmup 7 x 10
30-45
secs 0 sets 0 sets 7 sets
Skull Crushers
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Tricep Rope
Pushdowns
No
warmup 7 x 10
30-45
secs 0 sets 0 sets 7 sets
Day 3 Legs
Squats
2 x 10 4 x 10-12 3 mins 0 sets 0 sets 6 sets
Standing Leg Curls
1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Leg Extension
1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Standing Calf Raises
1 x 10 3 x 10-12 2 mins 0 sets 0 sets 4 sets
Hack Squat
No
warmup 7 x 10-12
30-45
secs 0 sets 0 sets 7 sets
Day 4 Shoulders
Bent Lateral Raises
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Standing Dumbell
Front Raise
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Bent-over Reverse
Flys (Rear Delts)
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Dumbell Shrugs
1 x 10 3 x 6-8 2 mins 0 sets 0 sets 4 sets
Machine Shoulder
Press
No
warmup 7 x 8-10
30-45
secs 0 sets 0 sets 7 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Notice
The following program requires you to perform supersets. If you are familiar with
supersets by all means continue on, but if you have not heard of them or need a
refresher please read the next couple of paragraphs so you have a full
understanding.
Supersets
Supersets are essentially two exercises performed back to back that commonly
target opposing muscle groups, namely one agonist and one antagonist (also
known as push and pull) muscle group. Examples of such muscles are the biceps
and triceps, hamstrings and quads, and chest and back.
They are also different from normal sets as you don't rest between exercises,
whereas you would normally take anywhere from 30 seconds to 2 minutes
depending on your somatotype.
Note on cardio:
You will notice there is no cardio required in your 9 week training program. You
WILL gain maximum muscle without any fat by following the SMM and the SWT
alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you
choose to do cardio. Studies have shown minimal amounts of low intensity cardio
can be an active form of recovery because it shuttles more oxygen, nutrients, and
blood to the muscles. I definitely notice this to be true following a leg training day
but that’s about it. The decision is yours, but if you choose to add low intensity
cardio do not overdo it!
Note on abs/core training:
Your core training is important, but the concern of this 9 week program is to pack-
on as much muscle possible without any fat. Because of this, the SWT’s focus is
on your weight training regimen. There is not a required abdominal/core training
component in this particular 9 week program. That being said, it is recommended
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
that you train your core 2-3 times per week for 10-15 minutes. The focus of your
exercises should be balanced between lower, middle and upper abdomen as well
as your obliques.
Your success over the next 9 weeks will be directly related to how closely you
follow the program below. You will need to do the outlined exercises, sets and
reps in order while following the appropriate rest time to achieve maximum
results. Lastly, your growth sets have been identified for you in blue below. Dig
deep mentally, physically, and push your body to its limits for these sets
knowing you are triggering what’s needed for new muscle growth.
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 1
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Military Dumbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Side Lateral
Raises 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Dumbell Front
Raise 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys
(Rear Delts) 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Dumbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 2- Biceps and
Triceps
Standing E-Z Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Dumbell
Hammer Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
E-Z Bar Preacher Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Overhead Rope Extensions 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Close-Grip Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets
Lunges 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Dumbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Flat Bench Dumbell Flys 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Dumbell Flys 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Cable Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Close Grip Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 2
Exercise
Warm up x
reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Military Barbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Side Lateral
Raises 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Front Raise 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Rear Delt Machine 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 2- Biceps and
Triceps
Straight Bar Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Dumbell Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Reverse Grip E-Z Bar
Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Single Arm Rope
Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Overhead
Dumbell Extensions 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Reverse Grip Straight
Bar Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets
Leg Press 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Dumbell
Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Dumbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Pec Deck 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Lat Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
One-arm Dumbell Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 3
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Bent Lateral Raises 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Military Dumbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Dumbell Front
Raise 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys
(Rear Delts) 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Dumbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 2- Biceps and
Triceps
Standing Dumbell
Hammer Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing E-Z Bar Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Dumbell Preacher Curls
(alternating arms) 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Straight Bar Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Close-Grip Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets
Hack Squat 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Decline Barbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Cable Flys 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 5 - Back
Lat Pulldown 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated One-arm Cable
Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Wide Grip Pulldown 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 4
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Military Dumbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Side Lateral
Raises 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Dumbell Front
Raise 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys
(Rear Delts) 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Dumbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 2- Biceps and
Triceps
Standing E-Z Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Dumbell
Hammer Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
E-Z Bar Preacher Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Overhead Rope Extensions 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Skull Crushers 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Close-Grip Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Dumbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Flat Bench Dumbell Flys 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Dumbell Flys 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Cable Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Close Grip Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 5
Exercise
Warm up x
reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Military Barbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Side Lateral
Raises 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Front Raise 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Rear Delt Machine 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 2- Biceps and
Triceps
Straight Bar Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Dumbell Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Reverse Grip E-Z Bar
Curls 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Single Arm Rope
Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Seated Overhead
Dumbell Extensions 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Reverse Grip Straight
Bar Pushdowns 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Leg Press 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Dumbell
Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Dumbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Pec Deck 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Lat Pull Down 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
One-arm Dumbell Rows 1 x 8-10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 6
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Bent Lateral Raises 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Military Dumbell Press 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Standing Dumbell Front
Raise 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys
(Rear Delts) 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Dumbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 2- Biceps and
Triceps
Standing Dumbell
Hammer Curls 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Standing E-Z Bar Curls 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Dumbell Preacher Curls
(alternating arms) 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Straight Bar Pushdowns 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Skull Crushers 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Close-Grip Pushdowns 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Hack Squat 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Incline Barbell Press 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Decline Barbell Press 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Standing Cable Flys 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 5 - Back
Lat Pulldown 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Seated One-arm Cable
Rows 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Wide Grip Pulldown 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Lying T-Bar Row 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 7
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Military Dumbell Press 1 x 10 2 x 6-8 1 min 1 x 8-10 1 x 8-10 5 sets
Seated Side Lateral
Raises 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Standing Dumbell Front
Raise 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Bent-over Reverse Flys
(Rear Delts) 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Dumbell Shrugs 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 2- Biceps and
Triceps
Standing E-Z Curls 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Seated Dumbell
Hammer Curls 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
E-Z Bar Preacher Curls 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Overhead Rope Extensions 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Skull Crushers 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Close-Grip Pushdowns 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 1 mins 1 x 8-10 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Incline Dumbell Press 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Flat Bench Dumbell Flys 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Incline Dumbell Flys 1 x 10 3 x 8-10 1 min 1 x 8-10 0 sets 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Seated Cable Row 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Lying T-Bar Row 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Close Grip Pull Down 1 x 8-10 2 x 8-10 1 min 1 x 8-10 1 x 8-10 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 8
Exercise
Warm up x
reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Standing Side Lateral
Raises 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Seated Front Raise 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Rear Delt Machine 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Machine Shoulder Press No warmup 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Day 2- Biceps and
Triceps
Straight Bar Curls 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Standing Dumbell Curls 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Preacher Curl Machine No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Single Arm Rope
Pushdowns 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Seated Overhead
Dumbell Extensions 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Close Grip Pushdowns No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Seated Calf Raises 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Press No warmup 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
Day 4 - Chest
Flat Bench Dumbell
Press 1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets
Incline Barbell Press 1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets
Pec Deck No warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 5 x 8-10 1 min 0 sets 0 sets 6 sets
Lat Pull Down 1 x 8-10 5 x 8-10 1 min 0 sets 0 sets 6 sets
Underhand Rows No Warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 9
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Bent Lateral Raises 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Bent-over Reverse Flys
(Rear Delts) 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Dumbell Shrugs 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Machine Shoulder Press No warmup 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Day 2- Biceps and
Triceps
Standing Dumbell
Hammer Curls 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Standing E-Z Bar Curls 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Straight Bar Pushdowns 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Skull Crushers 1 x 10 4 x 8-10 1 min 0 sets 0 sets 5 sets
Superset Below
Straight Bar Machine
Curls No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Overhead Rope Extensions No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets
Standing Leg Curls 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Standing Calf Raises 1 x 10 3 x 10-12 1 mins 0 sets 0 sets 4 sets
Hack Squat No warmup 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets
Incline Barbell Press 1 x 10 5 x 8-10 1 min 0 sets 0 sets 6 sets
Standing Cable Flys No warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
Day 5 - Back
Lat Pulldown 1 x 8-10 5 x 8-10 1 min 1 x 8-10 0 sets 6 sets
Seated Cable Rows 1 x 8-10 5 x 8-10 1 min 1 x 8-10 0 sets 6 sets
Lying T-Bar Row No Warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Notice
The following program requires you to perform supersets. If you are familiar with
supersets by all means continue on, but if you have not heard of them or need a
refresher please read the next couple of paragraphs so you have a full
understanding.
Supersets
Supersets are essentially two exercises performed back to back that commonly
target opposing muscle groups, namely one agonist and one antagonist (also
known as push and pull) muscle group. Examples of such muscles are the biceps
and triceps, hamstrings and quads, and chest and back.
They are also different from normal sets as you don't rest between exercises,
whereas you would normally take anywhere from 30 seconds to 2 minutes
depending on your somatotype.
Note on cardio:
As you know by now, Meso-Endomorph somatotypes generally carry higher body
fat percentages due to a slower metabolism. Although it is a great somatotype
for gaining strength, you really have to be cognoscente of the potential to add
unwanted weight in unsightly areas such as the lower abdomen, face and neck.
Sticking to the Somanabolic Muscle Maximizer will definitely serve as a great
benefit but it is HIGHLY recommended that you have a solid cardiovascular plan
along with your Weight Training Program.
My studies show that Meso-Endomorphs must commit to 3 sessions per week at
25-30 minutes of low intensity cardio to ensure that no unwanted body fat is
being added. Low intensity cardio is much more beneficial for fat loss than high
intensity
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Note on abs/core training:
Your core training is important, but the concern of this 9 week program is to pack-
on as much muscle possible without any fat. Because of this, the SWT’s focus is
on your weight training regimen. There is not a required abdominal/core training
component in this particular 9 week program. That being said, it is recommended
that you train your core 2-3 times per week for 10-15 minutes. The focus of your
exercises should be balanced between lower, middle and upper abdomen as well
as your obliques.
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Week 1-3 Week 1 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)
Week 2 2 Push Days,3 Pull Days (Day 2, 3, 4, 1, 2)
Week 3 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3)
Day 1 - Push
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Super-
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Barbell Bench Press
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Tricep pushdown
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #2
Military Shoulder Press
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Leg Press
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #3
Squats
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Calf Raises
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Day 2 - Pull
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Lat Pulldown
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Dumbell bicep curl
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #2
Seated Row
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Hamstring Curls
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #3
Stiff Legged Deadlifts
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Shoulder Shrugs (dumbell) 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Day 3 - Push
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Barbell Incline Bench Press 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Tricep rope extension
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #2
Rear Delt Dumbell Fly
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Leg Press
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #3
Pec Deck
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Skull Crushers
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Day 4 - Pull
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Lat Pulldown
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
E-Z Bar Bicep Curl
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #2
One Armed Dumbell Rows 1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Hamstring Curls
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Superset #3
Stiff Legged Deadlifts
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Preacher Curls
1 x 10-12 4 x 10-12 45 sec 0 sets 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Week 4-6 Week 4 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)
Week 5 3 Push Days,2 Pull Days (Day 1, 2, 3, 4, 1)
Week 6 2 Push Days, 3 Pull Days (Day 2, 3, 4, 1, 2)
Day 1 - Push
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Super-
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Dumbell Bench Press
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Tricep pushdown
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #2
Lateral Shoulder Raises
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Leg Press
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Squats
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Calf Raises
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Day 2 - Pull
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Close Grip Lat
Pulldown
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Seated Dumbell Curl
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #2
Wide Grip Seated Row
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Hamstring Curls
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Stiff Legged Deadlifts
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Shoulder Shrugs (Barbell) 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Day 3 - Push
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Dumbell Incline Bench Press 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Overhead Rope Extension 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #2
Rear Delt Dumbell Fly
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Leg Press
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Cable Crossover Fly
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Front Delt Raises
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Day 4 - Pull
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Lat Pulldown
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
E-Z Bar Bicep Curl
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #2
Underhand Rows
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Hamstring Curls
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Stiff Legged Deadlifts
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Preacher Curls
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Week 7-9 Week 7 3 Push Days, 2 Pull Days (Day 3, 4, 1, 2, 3)
Week 8 2 Push Days, 3 Pull Days (Day 4, 1, 2, 3, 4)
Week 9 3 Push Days, 2 Pull Days (Day 1, 2, 3, 4, 1)
Day 1 - Push
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Super-
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Barbell Bench Press
1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Tricep pushdown
1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Superset #2
Military Shoulder Press
1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Leg Press
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Squats
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Calf Raises
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Day 2 - Pull
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Lat Pulldown
1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Dumbell bicep curl
1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Superset #2
Seated Row
1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Hamstring Curls
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Stiff Legged Deadlifts
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Shoulder Shrugs (dumbell) 1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Day 3 - Push
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Barbell Incline Bench Press 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Tricep rope extension
1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Superset #2
Rear Delt Dumbell Fly
1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Leg Press
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Pec Deck
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Skull Crushers
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Day 4 - Pull
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Superset #1
Lat Pulldown
1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
E-Z Bar Bicep Curl
1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Superset #2
One Armed Dumbell Rows 1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Hamstring Curls
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Superset #3
Stiff Legged Deadlifts
1 x 10-12 5 x 10-12 45 sec 0 sets 0 sets 6 sets
Preacher Curls
1 x 10-12 4 x 10-12 45 sec 1 x 10-12 0 sets 6 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Note on cardio:
You will notice there is no cardio required in your 9 week training program. You
WILL gain maximum muscle without any fat by following the SMM and the SWT
alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you
choose to do cardio. Studies have shown minimal amounts of low intensity cardio
can be an active form of recovery because it shuttles more oxygen, nutrients, and
blood to the muscles. I definitely notice this to be true following a leg training day
but that’s about it. The decision is yours, but if you choose to add low intensity
cardio do not overdo it!
Note on abs/core training:
Your core training is important, but the concern of this 9 week program is to pack-
on as much muscle possible without any fat. Because of this, the SWT’s focus is
on your weight training regimen. There is not a required abdominal/core training
component in this particular 9 week program. That being said, it is recommended
that you train your core 2-3 times per week for 10-15 minutes. The focus of your
exercises should be balanced between lower, middle and upper abdomen as well
as your obliques.
Your success over the next 9 weeks will be directly related to how closely you
follow the program below. You will need to do the outlined exercises, sets and
reps in order while following the appropriate rest time to achieve maximum
results. Lastly, your growth sets have been identified for you in blue below. Dig
deep mentally, physically, and push your body to its limits for these sets
knowing you are triggering what’s needed for new muscle growth.
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 1
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and
Biceps
Barbell Bench Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Incline Dumbell press
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Flat Dumbell Fly
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
E-Z Barbell Curl
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Dumbell curl
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Day 2 Back and
Triceps
Lat Pulldown
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Seated Row
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Lying T-Bar Row
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Skull Crushers
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Tricep Pushdowns
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Day 3 Legs
Squats
2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets
Lunges
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Leg Extension
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Calf Raises
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Military Dumbell Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Seated Side Lateral
Raises
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Standing Dumbell
Front Raise
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Bent-over Reverse
Flys (Rear Delts)
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Dumbell Shrugs
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 2
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and
Biceps
Flat Dumbell Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Incline Barbell Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Incline Dumbell Fly
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Preacher Curl
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Hammer Curl
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Day 2 Back and
Triceps
Seated Row
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Lat Pulldown
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Single Arm Row
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Tricep Pushdowns
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Skull Crushers
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Day 3 Legs
Squats
2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets
Leg Press
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Stiff Legged Deadlift
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Seated Calf Raises
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Military Barbell Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Standing Side Lateral
Raises
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Seated Front Raise
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Rear Delt Machine
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Barbell Shrugs
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 3
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and
Biceps
Barbell Bench Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Incline Dumbell Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Flat Dumbell Fly
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Seated Dumbell Curl
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Barbell Curl
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Day 2 Back and
Triceps
Lat Pulldown
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Seated Row
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Underhand Rows
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Skull Crushers
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Tricep Rope
Pushdowns
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Day 3 Legs
Squats
2 x 10 3 x 10-12 2 mins 1 x 8-10 0 sets 6 sets
Hack Squat
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Leg Curls
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Leg Extension
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Standing Calf Raises
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Bent Lateral Raises
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Military Dumbell Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Standing Dumbell
Front Raise
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Bent-over Reverse
Flys (Rear Delts)
1 x 10 2 x 8-10 90 sec 1 x 8-10 0 sets 4 sets
Dumbell Shrugs
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 4
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and
Biceps
Barbell Bench Press
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbell press
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Flat Dumbell Fly
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
E-Z Barbell Curl
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbell curl
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2 Back and
Triceps
Lat Pulldown
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Row
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lying T-Bar Row
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Skull Crushers
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Tricep Pushdowns
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 3 Legs
Squats
2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Lunges
1 x 10 4 x 10-12 90 sec 0 sets 0 sets 5 sets
Leg Curls
1 x 10 3 x 10-12 90 sec 1 x 8-10 0 sets 5 sets
Leg Extension
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Calf Raises
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Military Dumbell Press
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Side Lateral
Raises
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Dumbell
Front Raise
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Bent-over Reverse
Flys (Rear Delts)
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbell Shrugs
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 5
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and
Biceps
Flat Dumbell Press
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Barbell Press
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Incline Dumbell Fly
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Preacher Curl
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Hammer Curl
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 2 Back and
Triceps
Seated Row
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Lat Pulldown
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Single Arm Row
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Tricep Pushdowns
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Skull Crushers
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Day 3 Legs
Squats
2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Leg Press
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Stiff Legged Deadlift
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Seated Calf Raises
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Military Barbell Press
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Side Lateral
Raises
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Seated Front Raise
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Rear Delt Machine
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Barbell Shrugs
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 6
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Day 1 Chest and
Biceps
Barbell Bench Press
1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Incline Dumbell Press
1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Flat Dumbell Fly
1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Seated Dumbell Curl
1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Barbell Curl
1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Day 2 Back and
Triceps
Lat Pulldown
1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Seated Row
1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Underhand Rows
1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Skull Crushers
1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Tricep Rope
Pushdowns
1 x 10 3 x 8-10 90 sec 1 x 8-10 1 x 8-10
Day 3 Legs
Squats
2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets
Hack Squat
1 x 10 3 x 10-12 90 sec 0 sets 0 sets
Standing Leg Curls
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets
Leg Extension
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets
Standing Calf Raises
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets
Day 4 Shoulders
Bent Lateral Raises
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets
Military Dumbell Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10
Standing Dumbell
Front Raise
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets
Bent-over Reverse
Flys (Rear Delts)
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets
Dumbell Shrugs
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 7
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and
Biceps
Barbell Bench Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Incline Dumbell press
1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Flat Dumbell Fly
1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
E-Z Barbell Curl
1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Dumbell curl
1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Day 2 Back and
Triceps
Lat Pulldown
1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Seated Row
1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Lying T-Bar Row
1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Skull Crushers
1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Tricep Pushdowns
1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Day 3 Legs
Squats
2 x 10 4 x 10-12 2 mins 1 x 8-10 0 sets 7 sets
Lunges
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls
1 x 10 3 x 10-12 90 sec 1 x 8-10 0 sets 5 sets
Leg Extension
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Calf Raises
1 x 10 2 x 10-12 90 sec 1 x 8-10 0 sets 4 sets
Day 4 Shoulders
Military Dumbell Press
1 x 10 2 x 8-10 90 sec 1 x 8-10 1 x 8-10 5 sets
Seated Side Lateral
Raises
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Standing Dumbell
Front Raise
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Bent-over Reverse
Flys (Rear Delts)
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Dumbell Shrugs
1 x 10 3 x 8-10 90 sec 1 x 8-10 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 8
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and
Biceps
Flat Dumbell Press
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Incline Barbell Press
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Pec Deck
No
warmup 7 x 10
30-45
secs 0 sets 0 sets 7 sets
Hammer Curl
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Preacher Curl
No
warmup 7 x 10
30-45
secs 0 sets 0 sets 7 sets
Day 2 Back and
Triceps
Seated Row
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Lat Pulldown
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Lying T-bar Row
No
warmup 7 x 10
30-45
secs 0 sets 0 sets 7 sets
Tricep Pushdowns
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Rope Pushdowns
No
warmup 7 x 10
30-45
secs 0 sets 0 sets 7 sets
Day 3 Legs
Squats
2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets
Stiff Legged Deadlift
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Seated Calf Raises
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Press
No
warmup 7 x 10-12
30-45
secs 0 sets 0 sets 7 sets
Day 4 Shoulders
Standing Side Lateral
Raises
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Seated Front Raise
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Rear Delt Machine
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Barbell Shrugs
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Machine Shoulder
Press
No
warmup 7 x 8-10
30-45
secs 0 sets 0 sets 7 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 9
Exercise Warm
up x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1 Chest and
Biceps
Barbell Bench Press
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Incline Dumbell
Press
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Pec Deck
No
warmup 7 x 10
30-45
secs 0 sets 0 sets 7 sets
Seated Dumbell Curl
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Straight-bar cable
curl
No
warmup 7 x 10
30-45
secs 0 sets 0 sets 7 sets
Day 2 Back and
Triceps
Lat Pulldown
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Seated Row
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Underhand Rows
No
warmup 7 x 10
30-45
secs 0 sets 0 sets 7 sets
Skull Crushers
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Tricep Rope
Pushdowns
No
warmup 7 x 10
30-45
secs 0 sets 0 sets 7 sets
Day 3 Legs
Squats
2 x 10 4 x 10-12 3 mins 0 sets 0 sets 6 sets
Standing Leg Curls
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Calf Raises
1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Hack Squat
No
warmup 7 x 10-12
30-45
secs 0 sets 0 sets 7 sets
Day 4 Shoulders
Bent Lateral Raises
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Standing Dumbell
Front Raise
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Bent-over Reverse
Flys (Rear Delts)
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Dumbell Shrugs
1 x 10 3 x 8-10 90 sec 0 sets 0 sets 4 sets
Machine Shoulder
Press
No
warmup 7 x 8-10
30-45
secs 0 sets 0 sets 7 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
Note on cardio:
You will notice there is no cardio required in your 9 week training program. You
WILL gain maximum muscle without any fat by following the SMM and the SWT
alone. Do no more than 20 minutes of low intensity cardio 3 times per week if you
choose to do cardio. Studies have shown minimal amounts of low intensity cardio
can be an active form of recovery because it shuttles more oxygen, nutrients, and
blood to the muscles. I definitely notice this to be true following a leg training day
but that’s about it. The decision is yours, but if you choose to add low intensity
cardio do not overdo it!
Note on abs/core training:
Your core training is important, but the concern of this 9 week program is to pack-
on as much muscle possible without any fat. Because of this, the SWT’s focus is
on your weight training regimen. There is not a required abdominal/core training
component in this particular 9 week program. That being said, it is recommended
that you train your core 2-3 times per week for 10-15 minutes. The focus of your
exercises should be balanced between lower, middle and upper abdomen as well
as your obliques.
Your success over the next 9 weeks will be directly related to how closely you
follow the program below. You will need to do the outlined exercises, sets and
reps in order while following the appropriate rest time to achieve maximum
results. Lastly, your growth sets have been identified for you in blue below. Dig
deep mentally, physically, and push your body to its limits for these sets
knowing you are triggering what’s needed for new muscle growth.
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 1
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Military Dumbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Side Lateral
Raises 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Dumbell Front
Raise 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Bent-over Reverse Flys
(Rear Delts) 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Dumbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 2- Biceps and
Triceps
Standing E-Z Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Dumbell
Hammer Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
E-Z Bar Preacher Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Overhead Rope Extensions 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Skull Crushers 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Close-Grip Pushdowns 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 3 x 10-12 2 mins 1 x 6-8 0 sets 6 sets
Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Dumbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Flat Bench Dumbell Flys 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Dumbell Flys 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Cable Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Close Grip Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 2
Exercise
Warm up x
reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Military Barbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Side Lateral
Raises 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Front Raise 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Rear Delt Machine 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 2- Biceps and
Triceps
Straight Bar Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Dumbell Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Reverse Grip E-Z Bar
Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Single Arm Rope
Pushdowns 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Overhead
Dumbell Extensions 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Reverse Grip Straight
Bar Pushdowns 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 3 x 10-12 2 mins 1 x 6-8 0 sets 6 sets
Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Day 4 - Chest
Flat Bench Dumbell
Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Dumbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Pec Deck 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Lat Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
One-arm Dumbell Rows 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 3
Exercise
Warm up x
reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Bent Lateral Raises 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Military Dumbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Dumbell Front
Raise 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Bent-over Reverse Flys
(Rear Delts) 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Dumbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 2- Biceps and Triceps
Standing Dumbell Hammer
Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing E-Z Bar Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Dumbell Preacher Curls
(alternating arms) 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Straight Bar Pushdowns 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Skull Crushers 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Close-Grip Pushdowns 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 3 x 10-12 2 mins 1 x 6-8 0 sets 6 sets
Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Decline Barbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Cable Flys 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 5 - Back
Lat Pulldown 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated One-arm Cable
Rows 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Wide Grip Pulldown 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 4
Exercise
Warm up x
reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Military Dumbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Side Lateral Raises 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Dumbell Front
Raise 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Bent-over Reverse Flys
(Rear Delts) 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Dumbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 2- Biceps and Triceps
Standing E-Z Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Dumbell Hammer
Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
E-Z Bar Preacher Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Overhead Rope Extensions 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Skull Crushers 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Close-Grip Pushdowns 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 6-8 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Dumbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Flat Bench Dumbell Flys 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Dumbell Flys 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Cable Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Lying T-Bar Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Close Grip Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 5
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Military Barbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Side Lateral
Raises 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Front Raise 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Rear Delt Machine 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Barbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 2- Biceps and Triceps
Straight Bar Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Dumbell Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Reverse Grip E-Z Bar Curls 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Single Arm Rope
Pushdowns 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Seated Overhead Dumbell
Extensions 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Reverse Grip Straight Bar
Pushdowns 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 6-8 0 sets 7 sets
Leg Press 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Seated Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Day 4 - Chest
Flat Bench Dumbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Barbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Dumbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Pec Deck 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Lat Pull Down 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Underhand Rows 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
One-arm Dumbell Rows 1 x 8-10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 6
Exercise
Warm up x
reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Bent Lateral Raises 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Military Dumbell Press 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Standing Dumbell Front
Raise 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Bent-over Reverse Flys
(Rear Delts) 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Dumbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 2- Biceps and Triceps
Standing Dumbell Hammer
Curls 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Standing E-Z Bar Curls 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Dumbell Preacher Curls
(alternating arms) 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Straight Bar Pushdowns 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Skull Crushers 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Close-Grip Pushdowns 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 6-8 0 sets 7 sets
Hack Squat 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Standing Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Incline Barbell Press 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Decline Barbell Press 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Standing Cable Flys 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 5 - Back
Lat Pulldown 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Seated One-arm Cable
Rows 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Wide Grip Pulldown 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Lying T-Bar Row 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 7
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Military Dumbell Press 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Seated Side Lateral
Raises 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Standing Dumbell Front
Raise 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Bent-over Reverse Flys
(Rear Delts) 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Dumbell Shrugs 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 2- Biceps and
Triceps
Standing E-Z Curls 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Seated Dumbell
Hammer Curls 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
E-Z Bar Preacher Curls 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Overhead Rope Extensions 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Skull Crushers 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Close-Grip Pushdowns 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 1 x 6-8 0 sets 7 sets
Lunges 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Curls 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Leg Extension 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Calf Raises 1 x 10 2 x 10-12 90 sec 1 x 6-8 0 sets 4 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Incline Dumbell Press 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Flat Bench Dumbell Flys 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Incline Dumbell Flys 1 x 10 3 x 6-8 90 sec 1 x 6-8 0 sets 5 sets
Day 5 - Back
Lat Pull Down 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Seated Cable Row 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Lying T-Bar Row 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Close Grip Pull Down 1 x 8-10 2 x 6-8 90 sec 1 x 6-8 1 x 6-8 5 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 8
Exercise
Warm up x
reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Standing Side Lateral
Raises 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Seated Front Raise 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Rear Delt Machine 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Machine Shoulder Press No warmup 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Day 2- Biceps and
Triceps
Straight Bar Curls 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Standing Dumbell Curls 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Preacher Curl Machine No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Single Arm Rope
Pushdowns 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Seated Overhead
Dumbell Extensions 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Close Grip Pushdowns No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets
Stiff Legged Deadlift 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Seated Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Press No warmup 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
Day 4 - Chest
Flat Bench Dumbell
Press 1 x 10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Incline Barbell Press 1 x 10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Pec Deck No warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
Day 5 - Back
Seated Wide Grip Row 1 x 8-10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Lat Pull Down 1 x 8-10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Underhand Rows No Warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
Somanabolic Weight Training
© Somanabolic Muscle Maximizer www.themusclemaximizer.com 2010. All rights reserved.
WEEK 9
Exercise Warm up
x reps
Working
Sets x
Reps
Rest
Between
Sets
Failure
Sets
Beyond
Failure
(sets)
Total
Sets
Day 1- Shoulders
Bent Lateral Raises 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Bent-over Reverse Flys
(Rear Delts) 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Dumbell Shrugs 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Machine Shoulder Press No warmup 7 x 8-10 30-45 secs 0 sets 0 sets 7 sets
Day 2- Biceps and
Triceps
Standing Dumbell
Hammer Curls 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Standing E-Z Bar Curls 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Straight Bar Pushdowns 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Skull Crushers 1 x 10 4 x 6-8 90 sec 0 sets 0 sets 5 sets
Superset Below
Straight Bar Machine
Curls No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Overhead Rope Extensions No warmup 7 x 8-10 30-45sec 0 sets 0 sets 7 sets
Day 3 - Legs
Squats 2 x 10 4 x 10-12 2 mins 0 sets 0 sets 6 sets
Standing Leg Curls 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Leg Extension 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Standing Calf Raises 1 x 10 3 x 10-12 90 sec 0 sets 0 sets 4 sets
Hack Squat No warmup 7 x 10-12 30-45 secs 0 sets 0 sets 7 sets
Day 4 - Chest
Flat Bench Barbell Press 1 x 10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Incline Barbell Press 1 x 10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Standing Cable Flys No warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
Day 5 - Back
Lat Pulldown 1 x 8-10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Seated Cable Rows 1 x 8-10 5 x 6-8 90 sec 0 sets 0 sets 6 sets
Lying T-Bar Row No Warmup 7 x 8-10 30-45 sec 0 sets 0 sets 7 sets
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