optimum anabolics - the workout
TRANSCRIPT
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Notice
The information presented is not intended for the treatment or prevention ofdisease, nor as a substitute for medical treatment, nor as an alternative tomedical advice.
This publication is presented for information purposes only. Neither grow-muscle-now.com nor CQC International, LLC assume any liability for theinformation contained herein. The Information contained herein reflects only theopinion of the author and is in no way to be considered required practice.Specific medical advice should be obtained from a licensed legal healthpractitioner. Consult your physician before you begin any diet, exercise, ortraining program.
The contents of this publication are fully protected by copyright law. Any otherposting or distribution without written consent from the author will be a violation ofcopyright law and violators will be prosecuted.
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Introduction
Well, here we are again. Hopefully youve completely reviewed the entireOPTIMUM ANABOLICS PROGRAM and youre ready to dig your heels in andstart putting on some MAJOR MUSCLE!
If youve already read the entire manual and understand how ALL of the8 ANABOLIC FACTORS and HYPER-ADAPTIVE CYCLING are combined todrive your bodys super-growth hormones through the roof, then youre at theRIGHT PLACE!
But if youve decided to skip ahead to this BONUS PROGRAM, in hopes youwere going to find a magic exercise routine, then you just fell into the sameTRAP that most other bodybuilders fall intothinking that muscle is made
SOLELY from the work you do in the GYM!
SORRY TO DISAPPOINT YOU!
While the workout Ive provided in this bonus program will give you EXACTLYthe right stimuli for targeting your muscles for growth, AND allow you to choosethe MOST EFFECTIVE exercises custom-tailored to your needs and wants, ANDprovide you with a STEP-BY-STEP plan for getting the most from the OPTIMUMANABOLICS PROGRAM, its going to take far more than the best workout in theworld to move you toward your goal of packing on slabs ofROCK HARDMUSCLE!
If you havent read every word of the previous material, then you need to cartyour ass right on back to PAGE 1 of the OPTIMUM ANABOLICS PROGRAMand dig in!
Dont take this lightly guys.
Most likely, youve purchased this manual because you werefrustrated with the LACK of results from your current training
program.
Youll be frustrated with THIS ONE as well if you dont FIRST learnhow all of the growth factors are combined into one complete ASS-KICKING program!
A Word From The Muscle Nerd
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For the rest of you
LETS GET STARTED!
As I discussed in the OPTIMUM ANABOLICS PROGRAM, most bodybuildersare currently trying to grunt their way out of the undertow ofCHRONICOVERTRAINING patterns.
If youre currently one of these people, starting the workout portion of thisprogram will just put you DEEPER into the dreaded CATABOLIC ZONE!
As I directed you earlier, If youve already been busting your ass in the gym forover 2 months, training 3-4 days or more per week
TAKE A WEEK OFF!
You need to give your body a good break before you can effectively programyour body for growth using the first 3-week PROGRESSIVE LOAD PHASE!
If youre relatively NEW to bodybuilding, or its been a WHILE since youve beenin the gym, its time to simply introduce your body to the elevated stress loads itllbe handling.
If you think you can just jump right into the workout program from acold start youll only be setting yourself up for a potential MAJORINJURY!
Your body needs a little time to effectively prepare your muscles,joints and ligaments for the heavier stuff thats coming up.
Now just a couple of thoughts to get you on the right track
A Word From The Muscle Nerd
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Whether youre beginning with the pre-program workout or, if youre moreexperienced, going right to the OPTIMUM ANABOLIICS WORKOUT, do NOT betempted to do MORE than the prescribed number ofSETS, REPETITIONS, or
EXERCISES during ANY of the workout phases!
Each days workload is SPECIFICALLY DESIGNED to support the HYPER-ADAPTATION process.
If youre in yourPROGRESSIVE LOAD PHASE and dont feel like you gotenough of a workout from the 3 sets that were prescribed, DONT decide to doANOTHER SET!
Remember that youre actually PROGRAMMING your body to expectCONTINUED increases in workloads in order to force a HYPER-ADAPTIVE
response.
Likewise, if youre into yourHYPER-ADAPTIVE CYCLE and going 2 - 3 REPSSHORT of failure seems a little odd to you, DONT take it upon yourself todecide that MUSCULAR EXHAUSTION is the ONLY way to go and knock outthat extra rep!
Bottom line? Youll fall FAR SHORT of your goals if you STRAY from the masterplanTRUST ME!
On the following pages youll find 4 TOOLS to get you on your way
1. Another peek at a 24-week example of the OPTIMUM ANABOLICSPROGRAMS HYPER-ADAPTIVE CYCLING process;
2. A CHECKLIST for getting started;
3. An INSTRUCTIONAL GUIDE for using this workout log; and
4. The OPTIMUM ANABOLICS EXERCISE TABLES, FORM NOTES, andWORKOUT LOG
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=
Hyper-Adaptive Cycling Overview(24-Week Sample) L
EGEND
=
Week1
Week2
Week3
Week4
Week5
Week6
Week7
Week8
Week9
Week10
Week11
Week12
Week13
Week14
Week15
Week16
Week17
Week18
Week19
Progressive
Load(Workout)
High ProteinDiet
Hyper-Adaptive
Cycle(Workout)
High ProteinDiet
Progressive
Load(Workout)
Low ProteinDiet
Hyper-Adaptive
Cycle(Workout)
Hyper-AdaptiveCycle Diet
Progressive
Load(Workout)
High ProteinDiet
Hyper-Adaptive
Cycle(Workout)
Low ProteinDiet
P
Hy
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OPTIMUM ANABOLICS PROGRAM CHECKLIST
EquipmentCheck
Have read and understand complete OPTIMUM ANABOLICS ebook
3-ring binderfor Daily Workout Log Sheets
Sports watch for timing rest periods and workout length
The Optimum Anabolics Workout Exercise Tables and DailyWorkout Log Sheets printed out and inserted in 3-ring binder
PhysicalPreparation
If youve been following an intense exercise regimen for over 2 months,take a week off in order to be fully prepared for the first PROGRESSIVELOAD phase.
If youre new to bodybuilding or if its been longer than 6 WEEKS sinceyouve worked out, take the next 2 weeks and complete the following5-day/week PRE-PROGRAM WORKOUT to get your muscles primed forthe first PROGRESSIVE LOAD phase
2-Week Pre-Program Workout
Complete Days 1 5 in Week 1 and Days 6 10 in Week 2
Perform 4 sets of12 reps for each exercise
Rest 1 minute between exercises and 2 minutes between supersets
Dont worry about lifting heavy or going to muscular exhaustion. Its MUCH moreimportant to focus on super strict form and prepare your body for the work ahead.
Day 1 Day 2 Day 3 Day 4 Day 5
Shoulders
(1 superset)
1 exercise fromTable 1 with 1
exercise fromTable 3
Arms/Abs
(2 supersets)
1 exercise fromTable 5 with 1
exercise fromTable 6
then
1 exercise fromTable 9 with 1exercise from
Table 10
Legs
(1 superset)
1 exercise fromTable 11 with 1
exercise fromTable 12
Back
(1 superset)
1 exercise fromTable 15 with 1
exercise fromTable 16
Chest/Abs
(2 supersets)
1 exercise fromTable 17 with 1
exercise fromTable 18
then
1 exercise fromTable 9 with 1exercise from
Table 10
Day 6 Day 7 Day 8 Day 9 Day 10
Shoulders
(1 superset)
1 exercise fromTable 2 with
1 exercise fromTable 4
Arms/Abs
(2 supersets)
1 exercise fromTable 7 with
1 exercise fromTable 8
then
1 exercise fromTable 9 with
1 exercise fromTable 10
Legs
(1 superset)
1 exercise fromTable 13 with
1 exercise fromTable 14
Back
(1 superset)
1 exercise fromTable 15 with
1 exercise fromTable 16
Chest/Abs
(2 supersets)
1 exercise fromTable 17 with
1 exercise fromTable 18
then
1 exercise fromTable 9 with
1 exercise fromTable 10
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Using the optimum anabolics programworkout log
Day 1 / Week 1Workout: Progressive LoaDiet: High ProteiBodypart: Shoulder
Tip of the Day: Remember that FORM is MUCHmore important than the weight youre lifting. Dont beafraid to drop the amount you normally lift in order toensure proper technique!
RepsExercise Set Weight
Target Actual
RestPeriods
Front Lateral Raise 1 25 12 11
2 25 10 10Table
1
3 20 8 9
Arnold Press 1 40 12 14
2 45 10 10Superset1
Table3
3 45 8 8Rear Cable Lateral 1 30 12 12
2 30 10 10Table
2
3 30 8 7
Cross Cable Raise 1 20 12 14
2 30 10 9Superset2
Table4
3 20 8 7
Dumbbell Shrugs 1 45 12 12
2 45 10 10Table
2
3 45 8 8
Barbell Military Press 1 95 12 13
2 95 10 10Superset3
Table3
3 95 8 8
1minutebetweenexercises
2minutesbetweensupersets
Notes:
Daily workout infoTells what day/week/phase ofworkout and
diet youre in as wellas which bodypart isbeing targeted.
Tip of the DayGreat ideas andreminders to helpyou get the mostfrom the OPTIMUM
ANABOLICSPROGRAM.
Exercise TableRefer to the ExerciseTables provided at thebeginning of theworkout log andchoose only 1exercise for the
prescribed sets; Writethe chosen exercise inthe Exercise columnto the right.
WeightChoose a weightwhich will allow youto perform thetarget number ofrepetitions using
strict form and fullrange of motion.
Rest PeriodsDictates theamount of rest totake in betweeneach exercise andbetween eachsuperset (Keep
your sports watchhandy!); Changeseach week to varyprogram stressloads.
Target/Actual RepsTarget is what youreaiming for; Actual iswhere you record thenumber of reps youwere capable of lifting
with the weight youchose. This will helpyou adjust the weightyou use to meet yourtarget reps.
NotesJust some extra spaceto jot down anyrevelations duringyour workout. (e.g. -exercise form
considerations, notesfor next workout; thatcute blondesnumber)
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Ok, lets get into the nuts and bolts of your program...
This next page is the beginning of your workout log. Use theTABLES provided to choose ONEEXERCISE to slip into eachworkout based upon the TABLE NUMBER listed next to each set inyour daily workout log.
Then follow the prescribed REST PERIODS in between each exerciseand between each superset. The following example will help youunderstand how to interpret each days program
Need and example?
Lets seereferring to the first superset forDAY 1/WEEK 1, this iswhat it would look like if you chose the FRONT DUMBBELL RAISEand the ARNOLD PRESS from the tables you had to choose from.Follow along
Front Dumbbell Raise12 reps then rest 1 minuteArnold Press12 reps then rest 2 minutes
Front Dumbbell Raise10 reps then rest 1 minuteArnold Press10 reps then rest 2 minutes
Front Dumbbell Raise8 reps then rest 1 minuteArnold Press8 reps then rest 2 minutes
Then its on to Superset 2 with the same rest cycle using newexercises from the tables noted. Just follow the tables STEP-BY-STEP and you CANT go wrong!
Well, the rest is up to you! Work HARD, stay COMMITTED, andenjoy yourNEW BODY!
A Word From The Muscle Nerd
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Table 1 Table 2
Front Dumbbell Lateral Raise Rear Dumbbell Lateral Raise
Lying Cable Pullover Rear Cable Lateral Raise
Internal Dumbbell Rotation Dip Bar Shrug
Dumbbell Shrug
Table 3 Table 4Arnold Press Side Dumbbell Lateral Raise
Twisting Dumbbell Military Press Cross Cable Lateral Raise
Barbell Military Press
Table 5 Table 6
Dumbbell Concentration Curl Twisting Dumbbell Kickback
Dumbbell Preacher Curl Overhead Cable Extension
Reverse-Grip Dumbbell Curl Cable Press-Down
Reverse-Grip Barbell Curl Reverse-Grip Cable Press-Down
Table 7 Table 8
Assisted Close-Grip Chin Up Weighted Dips
Twisting Dumbbell Curl Weighted Close-Grip Push Up
Barbell/EZ-Bar Curl Close-Grip Bench Press
Hammer Curl Lying Dumbbell French Press
Table 9 Table 10
Exer-Ball Dumbbell Crunch Full Rotation Knee Raise
Bent Leg Crunch Hanging Knee Raise
Twisting Crunch Hanging Leg Raise
Superman Lying Leg Raise
Table 11 Table 12
Forward Dumbbell Lunge Backward Dumbbell Lunge
Leg Extension Seated Leg Curl
Lying Leg Curl
Table 13 Table 14
Standing Calf Negatives Barbell Squat
Donkey Calf Negatives Deadlift
Seated Calf Negatives
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Table 15 Table 16
Hanging Row Assisted Wide-Arm Chin Up
Twisting Dumbbell Row Wide-Arm Lat Pull Down
Jockey Row Assisted Chin Up
Wide-Arm Cable Row Close-Grip Lat Pull Down
Close-Grip Cable Row High Pull
Straight-Arm Pull Down
Reverse Back Extension
Table 17 Table 18
Incline Dumbbell Flye Weighted Incline Push Up
Dumbbell Flye Weighted Dips
Dumbbell Pullover Incline Dumbbell Press
Dumbbell PressDumbbell Front Lateral Raise(Palms Up) Smith/Dumbbell Press To Neck
Incline Bench PressLow Cross Cable Raise(Palms Up) Bench Press
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Form notes
Assisted Close-GripChin Up
Weighted DipsWeighted Close-Grip
Push Up
Use an underhand grip,hands about 6-12 inchesapart
Have a partner assist byhooking arm under ankles
Concentrate on contractingbiceps, NOT pulling withback
You MUST fully extendarms at the bottom!
NEVER swing body formomentum
Difference between dips forchest and triceps is focus
For tris, keep body upright;do NOT lean forward orbring feet up behind you
Keep elbows close to body
Lower until elbows at 90
Explode up to full extensionand squeeze
Only add weight if able toexceed target reps
Hands about 8 inches apart
Keep elbows pointedtoward feet with upper armsclose to body
Lower body with hands atupper chest level
Explode up to full extensionand squeeze
Have a partner assist bypushing down on shouldersif able to exceed target reps
Close-Grip Bench Press Twisting Dumbbell CurlLying Dumbbell French
Press
Use barbell or EZ-bar with
hands about 8 inches apart
Keep elbows pointedtoward feet with upper armsclose to body
Lower bar to upper chest
Explode to full extensionand squeeze
Begin with dumbbell at
side, palms facing body
Curl rapidly with upperarms close to side
Twist dumbbell whilecurling until pinky turnedtoward chin at top(supinated)
Lie on flat bench, arms
extended, palms facing out
Keep upper arms lockedbending ONLY at elbows
Lowering dumbbellstoward forehead, rotatinguntil palms facing in
Reverse, squeezing tris
Twisting DumbbellKickback
Dumbbell ConcentrationCurl
Dumbbell Preacher Curl
Kneel on bench withworking elbow at hip andpalm facing forward
Keep elbow close to bodyand twist dumbbell onmovement until palm facingaway and SQUEEZE
Seated on bench, letworking arm hang down
Keep upper arm locked andcurl rapidly while turningpinky toward chin
Squeeze and fully lower
Works better if you reverseposition on preacher benchby leaning body on pad andhang over edge
Follow same instructions forConcentration Curl
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Form notes
Overhead CableExtension
Barbell / EZ-Bar CurlReverse-Grip Dumbbell
Curl
Grasp high cable with ropeattachment
Face away leaning forwardwith elbows at temples
Keep upper arms locked,
fully extend and squeeze
Keep hands slightly closerthan shoulder width
DONT rock weight formomentum or allow elbowsto move forward
Fully extend at bottom!
Keep palms facing downthroughout movement
Keep elbows close to sideand dont allow to moveforward
Squeeze at top
Dumbbell Hammer CurlReverse-Grip Barbell
CurlCable Press-Down
Palms always face intoward body (sideways)
Dont turn wrist or allowelbow to move forward
Squeeze at top
Grasp bar with hands atshoulder width with palmsfacing down
Keep elbows close to sideand dont allow to moveforward
Squeeze at top
Use overhand grip with V-bar or rope attachment
Keep arms close to sideand bend only at elbow
Fully extend and squeezeat bottom
Dont raise arms beyond
90 at top
Reverse-Grip CablePress-Down
Use underhand grip withsingle-grip attachment,working one arm at a time
Follow same instructions asCable Press Down
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Form notes
Full Rotation Knee Raise Hanging Knee Raise Hanging Leg Raise
Hang from chin-up bar
Rapidly twist hips to left orright (alternate with eachset) bringing knees uptoward chin
Continue rotation bylowering down other side ina circular pattern
Concentrate on bringingknees up toward chin byrounding back slightlyduring movement
DONT swing body formomentum
Hang from chin-up bar
Rapidly kick knees uptoward chin, rounding backslightly during movement
Hold and squeeze at thetop
DONT swing body formomentum
Hang from chin-up bar withback slightly rounded andtoes pointing forward
Raise legs up to horizontal
position until at 90 withbody
Keep toes pointing up
Hold and squeeze
DONT swing body formomentum
Exer-Ball DumbbellCrunch
Lying Leg Raise Bent Leg Crunch
Lie back on exer-ball with
feet wide and stable
Grasp low-weight dumbbellwith both hands at upperchest level
Curl head and shoulders upuntil back just abovehorizontal while pressingdumbbell up and behindhead
Squeeze hard at top
Lie on back with hands
grabbing sturdy equipmentor furniture behind head
Raise legs rapidly to 90with body
Squeeze abs for 3-countand slowly lower legs tofloor
Lie on back with legs bent
Keep hands at ears orcrossed on chest
Raise only head andshoulder blades off ground
Dont pull head up witharms
Contract abs at top
Twisting Crunch Superman
Lie on back, legs bent andcross one leg over other soankle is on other leg
Put hand opposite bent legbehind head
Without pulling head, bringelbow toward opposite knee
Switch sides after targetreps
Lie on stomach with handsfully stretched out to front
Raise arms, shoulders andlegs off ground at sametime
Squeeze and hold for 3-count
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Form notes
Barbell Squat Deadlift Forward Dumbbell Lunge
Keep bar on traps, 1-2inches below back of neck
Feet shoulder width turnedout slightly
Keep back straight,maintaining lumbar curveand head up
Squat until thighs parallel tofloor NO DEEPER
Explode up in controlledmanner
DONT lock out legs at top
Keep feet parallel andshoulder width
Grasp bar with overhandgrip, slightly wider thanshoulder width
Keep back straight,maintaining lumbar curveand head up
Stick out chest whilestraightening legs
DONT hunch back, letshoulders slump, or armsbend
With dumbbells at side,step forward with one leg
Touch back knee lightly tofloor
Maintain sight of big toeover knee
Keep back straight andarms loose
Return to starting positionand alternate legs
Backward DumbbellLunge
Leg Extension Seated Leg Curl
With dumbbells at side,step backward with one leg
Touch back knee lightly tofloor
Maintain sight of front legsbig toe over knee
Keep back straight andarms loose
Return to starting positionand alternate legs
Dont lock out knees at fullextension
Keep toes pointed up andout throughout movement
Squeeze quads at top
Keep natural curve oflumbar without arching
back
Keep feet pointing awayfrom body with ankles at
90 angle
Squeeze hamstrings in bentcontraction
Never relax legs betweenreps
Lying Leg Curl Standing Calf Negatives Donkey Calf Negatives
Keep natural curve oflumbar without archingback
Keep feet pointing awayfrom body with ankles at
90 angle
Squeeze hamstrings in bentcontraction
Never relax legs betweenreps
Keep back straightthroughout movement
Lift weight with both legs,squeezing at top
Remove one foot, rotateworking foot outwardslightly
Lower body slowly whilecontracting calf
Keep legs straightthroughout movement
Lift weight with both legs,squeezing at top
Remove one foot, rotateworking foot outwardslightly
Lower weight slowly whilecontracting calf
Seated Calf Raise
Lift weight with both legs,squeezing at top
Remove one foot, rotateworking foot outwardslightly
Lower weight slowly whilecontracting calf
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Form notes
Assisted Wide-ArmChin Up
Assisted Chin Up Hanging Row
Keep grip wide with palmsfacing away
Have a partner assist byhooking arm under ankles
ALWAYS start each rep
fully extended at bottom Use hands as hooks and
focus on pulling elbowsdown rather than pullingbody up
Squeeze shoulder bladestogether at top (imaginesqueezing a pencil betweenthem)
Keep grip at shoulder widthwith palms facing away
Have a partner assist byhooking arm under ankles
ALWAYS start each rep
fully extended at bottom Think of hands as hooks
and focus on pulling elbowsdown rather than pullingbody up
Squeeze shoulder bladestogether at top (imaginesqueezing a pencilbetween them)
Grab barbell resting aboveground about 3 (such as onlowest setting of squat rack)
Elevate feet on exer-ball orother structure so feet areabout the same height as
bar
Keep body straight andraise body to bar at nippleline
Add weighted belt or vestwhen possible
Wide-Arm Lat Pull DownClose-Grip Lat Pull
DownTwisting Dumbbell Row
Keep grip wide with palmsfacing away
ALWAYS start each repfully extended at top
Use hands as hooks andfocus on pulling elbowsdown rather than pullingbody up
Squeeze shoulder bladestogether at bottom (imaginesqueezing a pencil betweenthem)
Use close-grip attachmentwith palms facing eachother
ALWAYS start each repfully extended at top
Think of hands as hooksand focus on pulling elbowsdown rather than pullingbody up
Squeeze shoulder bladestogether at bottom (imaginesqueezing a pencilbetween them)
Fully extend arm at bottomwith palms facing to rear
Pull dumbbell to armpitarea while twistingdumbbell until palms facingtoward body
Keep head up and backstraight
Squeeze back at top ofmovement
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Form notes
Jockey Row Wide-Arm Cable Row Close-Grip Cable Row
Hold a low, close-grip cablewhile leaning body back ina V shape legs straight,head down, and arms fullystretched to front
Pull handle into chest while
moving into a horsejockey position head up,legs parallel to floor
Squeeze shoulder bladestogether and return to start
Use wide-arm attachment
Always keep back archedand head up
DONT lean forward at startposition
Pull bar to upper chest withelbows turned out
Squeeze shoulder bladestogether and return to start
Use close-grip attachment
Always keep back archedand head up
DONT lean forward at startposition
Pull handle to lower chest,pulling shoulders down andback
Squeeze shoulder bladestogether and return to start
Straight-Arm Pull Down High Pull Reverse Back Extension
Stand facing cable machinegripping lat bar attachmentat shoulder width
Keeping arms straight but
not locked, pull bar down toupper thigh
Focus on using backmuscles as much aspossible
This is a variation of thedeadlift, only use lightweight on the barbell toavoid being a leg exercise
Keep back straight and feetparallel just over shoulderwidth
Raise bar rapidly toshoulder level, with armsonly very slightly bent
Arms should be only veryslightly bent so bar issuspended AWAY frombody
Lower slowly to start
Lay face down on flat bench(the higher the better) withlegs off bench
Grasp onto sides of bench
for support
Keeping legs straight, raiseas one unit to just abovebuttocks level
Hold for 1-2 count beforelowering
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Form notes
Weighted InclinePush Up
Weighted Dips Incline Dumbbell Press
Elevate feet on bench
Use push up bars ordumbbells to allow deepstretch at bottom
Keep body straight
throughout movement Have a partner assist by
pushing down on shouldersif able to exceed target reps
Difference between dips forchest and triceps is focus
For chest, let body leanforward and bring feet upbehind you with legs bent
Lower until elbows at 90
Keep focus on chest andexplode up
DONT lock elbows at top
Add weight if able toexceed target reps
Keep bench incline below
30 to avoid usingshoulders
Hold dumbbells atshoulders like holdingsuspenders
Raise quickly, movingelbows back and up,twisting dumbbell untilpalms facing toward feet
DONT lock out arms at top
Dumbbell PressSmith/Dumbbell Press
To NeckIncline Bench Press
Hold dumbbells atshoulders like holdingsuspenders
Raise quickly, movingelbows back and up,twisting dumbbell untilpalms facing toward feet
DONT lock out arms at top
ALWAYS use Smithmachine or dumbbells forsafetyNEVER use a
straight bench press!!!
With shoulder-widthposition, lower bar ordumbbells to neck
Keep elbows pointing outand raise quickly
DONT lock out arms at top
Keep bench incline below
30 to avoid usingshoulders
Lower bar down high onchest
Raise bar keeping elbowsout
DONT lock out arms at top
Bench Press Incline Dumbbell Flye Dumbbell Flye
Keep hands slightly widerthan shoulder width
Lower bar to just abovenipple line
Never bounce weight offchest
DONT lock out arms at top
Keep bench incline below
30
Keep arms slightly bent
Lower weight slightly belowshoulder height
Keep chest tight throughoutentire movement
Focus on squeezing pecstogether at top ofmovement
Keep arms slightly bent
Lower weight slightly belowshoulder height
Keep chest tight throughoutentire movement
Focus on squeezing pecstogether at top ofmovement
Dumbbell PulloverDumbbell Front Lateral
Raise (Palms Up)Low Cross Cable Raise
(Palms Up)
Start with dumbbell heldvertical over chest with bothhands
Keep arms rigid with
elbows at 45
Lower to good stretch ofchest and ribcage
Squeeze chest while raisingweight back to start
Stand holding dumbbellswith palms facing forwardand arms at sides
Keep arms straight and raiseboth hands to shoulder level,palms facing ceiling
Squeeze chest at top
Grab handles of low pulleyswith both hands
Keep arms straight andraise both hands toshoulder level, palms facingceiling and nearly touchingeach other
Squeeze chest at top
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Oh yeahI thought I would slip in a copy of the OptimumAnabolics 20-Minute High-Intensity Interval Training (HIIT)Workout as well just to REALLY turn up the thermostat of yourFATBURNING furnace on those off days.
And dont be afraid be creative with the exercises you train with.(Refer to page 60 in the Optimum Anabolics Program Manual for
some alternatives.) Just make sure youre working out at the properINTENSITY LEVELS to reap the full rewards.
OPTIMUM ANABOLICS HIIT WORKOUT
WorkoutPhase
Exercise TimeIntensityLevel *
Warmup Bike 5 minutes 1
Jump Rope 3 minutes 2
Treadmill 5 minutes 2
Wind Sprint * * 30 seconds 3
Bike 3 minutes 2
Rowing Machine 4 minutes 2
Jump Rope 3 minutes 2
Workout
Wind Sprint 30 seconds 3
Cool Down Bike 5 minutes 1
* Intensity Levels: 1 Breathing rhythmically, but able to carry on a fullconversation
2 Breathing deeply but able to carry on a brokenconversation
3 Winded! Work hard enough to feel a burn in yourmuscles and have to catch your breath but avoidextreme or painful exertion
* * Wind Sprints: For some, this may mean an all-out balls-to-the-wall sprint;for others it may only be a simple light jog. Doesnt matter!
As long as you FEEL winded, youve done your job.
OKenough TALK already! Its time to see what youre REALLYmade of!
ON TO DAY 1
A Word From The Muscle Nerd
A Word From The Muscle Nerd
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22/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 2 / Week 1Workout: Progressive LoadDiet: High ProteinBodypart: Arms / Abs
Tip of the Day: Take a picture of yourself ineither a bathing suit or workout clothes. Itsgreat to see where you started from and canbe a great motivator for pushing on.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
53 8 1 12
2 10 Superset1
Table6
3 8
1 12
2 10 Table
73 8
1 12
2 10 Superset2
Table8
3 8
1 12
2 10 Table93 8
1 12
2 10 Superset3
Table10
3 8
1min
utebetweenexercises
2min
utesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
23/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 3 / Week 1Workout: Progressive LoadDiet: High ProteinBodypart: Legs
Tip of the Day: If you ever want to get BIG,you MUST learn to squat and deadlift. Yourentire body will benefit. Start slow, learn theproper mechanics and get ready to grow!
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
113 8
1 12
2 10 Superset1
Table12
3 8
1 12
2 10 Table
133 8
1 12
2 10 Superset2
Table14
3 8
1 12
2 10 Table
133 8
1 12
2 10 Superset3
Table14
3 8
1minu
tebetweenexercises
2minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
24/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 4 / Week 1Workout: Progressive LoadDiet: High ProteinBodypart: Back
Tip of the Day: Declare your goal publicly!Telling a friend or family member of yourdesire to get big will keep the pressure onand the motivation high to make it happen.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
153 8
1 12
2 10 Superset1
Table16
3 8
1 12
2 10 Table
153 8
1 12
2 10 Superset2
Table16
3 8
1 12
2 10 Table
153 8
1 12
2 10 Superset3
Table16
3 8
1minu
tebetweenexercises
2minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
25/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 5 / Week 1Workout: Progressive LoadDiet: High ProteinBodypart: Chest/Abs
Tip of the Day: Use a spotter for safetyreasons (anyone standing around will behappy to help) but DONT use them to forceout more reps beyond muscular exhaustion.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
173 8
1 12
2 10 Superset1
Table18
3 8
1 12
2 10 Table
173 8
1 12
2 10 Superset2
Table18
3 8
1 12
2 10 Table
93 8
1 12
2 10 Superset3
Table10
3 8
1minu
tebetweenexercises
2minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
26/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 1 / Week 2Workout: Progressive LoadDiet: High ProteinBodypart: Shoulders
Tip of the Day: Take the time to stretchduring your rest periods. Muscle onlystretches effectively when warmed up and itwill help speed up recovery.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
Table1
4 8
1 12
2 10
3 8 Superset1
Table3
4 8
1 12
2 10
3 8
Table2
4 8
1 12
2 10
3 8 Superset2
Table4
4 8
1 12
2 10
3 8
Table2
4 8
1 12
2 10
3 8
Superset3
Table
34 8
1minutebetweenexercises
90secondsbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
27/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 2 / Week 2Workout: Progressive LoadDiet: High ProteinBodypart: Arms / Abs
Tip of the Day: When doing curls, never letyour arms move forward during the exercise.Hold your elbows against your sides for theentire movement.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
Table5
4 8
1 12
2 10
3 8 Superset1
Table6
4 8
1 12
2 10
3 8
Table7
4 8
1 12
2 10
3 8 Superset2
Table8
4 8
1 12
2 10
3 8
Table9
4 8
1 12
2 10
3 8
Superset3
Table
104 8
1minutebetwe
enexercises
90secondsbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
28/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 3 / Week 2Workout: Progressive LoadDiet: High ProteinBodypart: Legs
Tip of the Day: Go light on your squats anddeadlifts during the first few weeks. Form inthese movements MUST be PERFECT if youwant to avoid injury and get the most gains.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
Table11
4 8
1 12
2 10
3 8 Superset1
Table12
4 8
1 12
2 10
3 8
Table13
4 8
1 12
2 10
3 8 Superset2
Table14
4 8
1 12
2 10
3 8
Table13
4 8
1 12
2 10
3 8
Superset3
Table
144 8
1minutebetwe
enexercises
90secondsbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
29/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 4 / Week 2Workout: Progressive LoadDiet: High ProteinBodypart: Back
Tip of the Day: When doing chin ups, dontthink about pulling yourself up. Instead,imagine pulling your elbows down to makethe movement easier.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
Table15
4 8
1 12
2 10
3 8 Superset1
Table16
4 8
1 12
2 10
3 8
Table15
4 8
1 12
2 10
3 8 Superset2
Table16
4 8
1 12
2 10
3 8
Table15
4 8
1 12
2 10
3 8
Superset3
Table
164 8
1minutebetwe
enexercises
90secondsbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
30/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 5 / Week 2Workout: Progressive LoadDiet: High ProteinBodypart: Chest/Abs
Tip of the Day: When performing presses,DONT arch your back! Plant your feet flaton the ground and concentrate on keepingyour upper body still during the lift
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
Table17
4 8
1 12
2 10
3 8 Superset1
Table18
4 8
1 12
2 10
3 8
Table17
4 8
1 12
2 10
3 8 Superset2
Table18
4 8
1 12
2 10
3 8
Table9
4 8
1 12
2 10
3 8
Superset3
Table
104 8
1minutebetwe
enexercises
90secondsbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
31/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 1 / Week 3Workout: Progressive LoadDiet: High ProteinBodypart: Shoulders
Tip of the Day: Count your repetitionsbackward. Youll be thinking of how manyreps you have left instead of how manyyouve done, helping you push to the end.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
4 8
Table1
5 15
1 12
2 10
3 8
4 8
Superset1
Table3
5 15
1 12
2 10
3 8
4 8
Table2
5 15
1 12
2 10
3 8
4 8
Superset2
Table4
5 15
1 12
2 10
3 8 4 8
Table
2
5 15
1 12
2 10
3 8
4 8
Superset3
Table3
5 15
30secondsbetweenexercises
1minutebetweensup
ersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
32/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 2 / Week 3Workout: Progressive LoadDiet: High ProteinBodypart: Arms / Abs
Tip of the Day: Yes, Week 3 is tough! Butrelief is just ahead in weeks 4 - 6. Longerrest periods and some SERIOUS growth!Push hard!
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
4 8
Table5
5 15
1 12
2 10
3 8
4 8
Superset1
Table6
5 15
1 12
2 10
3 8
4 8
Table7
5 15
1 12
2 10
3 8
4 8
Superset2
Table8
5 15
1 12
2 10
3 8 4 8
Table
9
5 15
1 12
2 10
3 8
4 8
Superset3
Table10
5 15
30secondsbetweenexercises
1minutebetweensup
ersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
33/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 3 / Week 3Workout: Progressive LoadDiet: High ProteinBodypart: Legs
Tip of the Day: When performing squats,keep the bar off the back of your neck toavoid compressing the spine, causing injury.
Always rest it on the back of the shoulders.Reps
Exercise Set WeightTarget Actual
RestPeriods
1 12
2 10 3 8
4 8
Table11
5 15
1 12
2 10
3 8
4 8
Superset1
Table12
5 15
1 12
2 10
3 8
4 8
Table13
5 15
1 12
2 10
3 8
4 8
Superset2
Table14
5 15
1 12
2 10
3 8 4 8
Table
13
5 15
1 12
2 10
3 8
4 8
Superset3
Table14
5 15
30secondsbetweenexercises
1minutebetweensup
ersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
34/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 4 / Week 3Workout: Progressive LoadDiet: High ProteinBodypart: Back
Tip of the Day: When performing pulldowns, begin the movement by first pullingshoulders down while arms are still stretchedout. Then pull the weight down toward body.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
4 8
Table15
5 15
1 12
2 10
3 8
4 8
Superset1
Table16
5 15
1 12
2 10
3 8
4 8
Table15
5 15
1 12
2 10
3 8
4 8
Superset2
Table16
5 15
1 12
2 10
3 8 4 8
Table
15
5 15
1 12
2 10
3 8
4 8
Superset3
Table16
5 15
30secondsbetweenexercises
1minutebetweensup
ersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
35/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 5 / Week 3Workout: Progressive LoadDiet: High ProteinBodypart: Chest/Abs
Tip of the Day: Take your weight, size, andbodyfat measurements first thing tomorrowmorning! Record your measurements in the
Anabolic Growth Tracker 5000 Program.Reps
Exercise Set WeightTarget Actual
RestPeriods
1 12
2 10 3 8
4 8
Table17
5 15
1 12
2 10
3 8
4 8
Superset1
Table18
5 15
1 12
2 10
3 8
4 8
Table17
5 15
1 12
2 10
3 8
4 8
Superset2
Table18
5 15
1 12
2 10
3 8 4 8
Table
9
5 15
1 12
2 10
3 8
4 8
Superset3
Table10
5 15
30secondsbetweenexercises
1minutebetweensup
ersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
36/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 1 / Week 4Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Shoulders
Tip of the Day: Try not to use the sameexercises as you did the week prior for thesame body part. Variety will keep yourmuscles growing.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
13 8
1 12
2 10 Superset1
Table3
3 8
1 12
2 10 Table
23 8
1 12
2 10 Superset2
Table4
3 8
1 12
2 10 Table
23 8
1 12
2 10 Superset3
Table3
3 8
1minutebetweenexercises
3minut
esbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
37/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 2 / Week 4Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Arms / Abs
Tip of the Day: When doing close-gripbarbell presses, squeeze the bar outward towork the triceps better.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
53 8
1 12
2 10 Superset1
Table6
3 8
1 12
2 10 Table
73 8
1 12
2 10 Superset2
Table8
3 8
1 12
2 10 Table
93 8
1 12
2 10 Superset3
Table10
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
38/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 3 / Week 4Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Legs
Tip of the Day: To help learn how to squatcorrectly, place a weight bench directlybehind you. As you lower yourself, your buttwill touch the bench signaling to push up.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
113 8
1 12
2 10 Superset1
Table12
3 8
1 12
2 10 Table
133 8
1 12
2 10 Superset2
Table14
3 8
1 12
2 10 Table
133 8
1 12
2 10 Superset3
Table14
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
39/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 4 / Week 4Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Back
Tip of the Day: Measure your food out (orvisualize the correct proportions) beforeeating. Youll most likely overeat if you justdig in.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
153 8
1 12
2 10 Superset1
Table16
3 8
1 12
2 10 Table
153 8
1 12
2 10 Superset2
Table16
3 8
1 12
2 10 Table
153 8
1 12
2 10 Superset3
Table16
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
40/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 5 / Week 4Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Chest/Abs
Tip of the Day: If doing barbell presses,squeeze the bar inward to work the musclesin the chest better.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
173 8
1 12
2 10 Superset1
Table18
3 8
1 12
2 10 Table
173 8
1 12
2 10 Superset2
Table18
3 8
1 12
2 10 Table
93 8
1 12
2 10 Superset3
Table10
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
41/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 1 / Week 5Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Shoulders
Tip of the Day: Commit to organizing yourfood plan for tomorrow. Planning ahead willkeep you from being short-handed on thefoods you need and cheating as a result.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
13 8
1 12
2 10 Superset1
Table3
3 8
1 12
2 10 Table
23 8
1 12
2 10 Superset2
Table4
3 8
1 12
2 10 Table
23 8
1 12
2 10 Superset3
Table3
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
42/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 2 / Week 5Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Arms / Abs
Tip of the Day: On preacher curlmovements, use the preacher benchbackward. Its safer, works the bis better,and doesnt allow a rest in the up position.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
53 8
1 12
2 10 Superset1
Table6
3 8
1 12
2 10 Table
73 8
1 12
2 10 Superset2
Table8
3 8
1 12
2 10 Table
93 8
1 12
2 10 Superset3
Table10
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
43/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 3 / Week 5Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Legs
Tip of the Day: Think youre too busy towork out? Record all events for the day andsee if you didnt waste at least an hour onthings LESS important than exercising.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
113 8
1 12
2 10 Superset1
Table12
3 8
1 12
2 10 Table
133 8
1 12
2 10 Superset2
Table14
3 8
1 12
2 10 Table
133 8
1 12
2 10 Superset3
Table14
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
44/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 4 / Week 5Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Back
Tip of the Day: Dont try to second guessthe order of exercises, number of reps, restperiods, etc. in this program. Each step hasa reason. Its your roadmap to mass!
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
153 8
1 12
2 10 Superset1
Table16
3 8
1 12
2 10 Table
153 8
1 12
2 10 Superset2
Table16
3 8
1 12
2 10 Table
153 8
1 12
2 10 Superset3
Table16
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
45/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 5 / Week 5Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Chest/Abs
Tip of the Day: When doing dips for yourchest, remember to keep your elbows outand lean forward to avoid fatiguing your armstoo early.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
173 8
1 12
2 10 Superset1
Table18
3 8
1 12
2 10 Table
173 8
1 12
2 10 Superset2
Table18
3 8
1 12
2 10 Table
93 8
1 12
2 10 Superset3
Table10
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
46/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 1 / Week 6Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Shoulders
Tip of the Day: To make sure youreworking the targeted bodypart and not asecondary muscle, you need to place all yourconcentration on the targeted contraction.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
13 8
1 12
2 10 Superset1
Table3
3 8
1 12
2 10 Table
23 8
1 12
2 10 Superset2
Table4
3 8
1 12
2 10 Table
23 8
1 12
2 10 Superset3
Table3
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
47/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 2 / Week 6Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Arms / Abs
Tip of the Day: To ensure full range ofmotion on bicep exercises, momentarily flexyour TRICEP when in the fully extended(down) position.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
53 8
1 12
2 10 Superset1
Table6
3 8
1 12
2 10 Table
73 8
1 12
2 10 Superset2
Table8
3 8
1 12
2 10 Table
93 8
1 12
2 10 Superset3
Table10
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
48/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 3 / Week 6Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Legs
Tip of the Day: If you cant keep your heelson the floor when you squat, your hip flexormuscles are too tight. Stretch them bylowering yourself 10 times before exercising.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
113 8
1 12
2 10 Superset1
Table12
3 8
1 12
2 10 Table
133 8
1 12
2 10 Superset2
Table14
3 8
1 12
2 10 Table
133 8
1 12
2 10 Superset3
Table14
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
49/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 4 / Week 6Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Back
Tip of the Day: When weighing yourself, doit first thing in the morning before eating toensure accuracy from week to week.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
153 8
1 12
2 10 Superset1
Table16
3 8
1 12
2 10 Table
153 8
1 12
2 10 Superset2
Table16
3 8
1 12
2 10 Table
153 8
1 12
2 10 Superset3
Table16
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
50/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 5 / Week 6Workout: Hyper-AdaptiveDiet: High ProteinBodypart: Chest/Abs
Tip of the Day: Take your weight, size, andbodyfat measurements first thing tomorrowmorning! Record your measurements in the
Anabolic Growth Tracker 5000 Program.Reps
Exercise Set WeightTarget Actual
RestPeriods
1 12
2 10 Table
173 8
1 12
2 10 Superset1
Table18
3 8
1 12
2 10 Table
173 8
1 12
2 10 Superset2
Table18
3 8
1 12
2 10 Table
93 8
1 12
2 10 Superset3
Table10
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
51/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 1 / Week 7Workout: Progressive LoadDiet: Low ProteinBodypart: Shoulders
Tip of the Day: If your measurements showyou gaining fat and youve stuck to your diet,reduce your total calories split between fatand carbs by 300 and adjust your needs.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
13 8
1 12
2 10 Superset1
Table3
3 8
1 12
2 10 Table
23 8
1 12
2 10 Superset2
Table4
3 8
1 12
2 10 Table
23 8
1 12
2 10 Superset3
Table3
3 8
1minu
tebetweenexercises
2minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
52/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 2 / Week 7Workout: Progressive LoadDiet: Low ProteinBodypart: Arms / Abs
Tip of the Day: When doing dips for yourtriceps, be sure to keep your elbows in andyour body straight. Dont lean forward oryoull work your chest more.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
53 8 1 12
2 10 Superset1
Table6
3 8
1 12
2 10 Table
73 8
1 12
2 10 Superset2
Table8
3 8
1 12
2 10 Table93 8
1 12
2 10 Superset3
Table10
3 8
1min
utebetweenexercises
2min
utesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
53/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 3 / Week 7Workout: Progressive LoadDiet: Low ProteinBodypart: Legs
Tip of the Day: Ditch the weight belt. Overtime, it will actually weaken your abs andlower back muscles, creating more risk forinjury. Proper form is all you need.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
113 8
1 12
2 10 Superset1
Table12
3 8
1 12
2 10 Table
133 8
1 12
2 10 Superset2
Table14
3 8
1 12
2 10 Table
133 8
1 12
2 10 Superset3
Table14
3 8
1minu
tebetweenexercises
2minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
54/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 4 / Week 7Workout: Progressive LoadDiet: Low ProteinBodypart: Back
Tip of the Day: Reward yourself for gainsyouve made! Buy yourself a new CD foryour workoutsomething that will REALLYget you psyched for your workout!
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
153 8
1 12
2 10 Superset1
Table16
3 8
1 12
2 10 Table
153 8
1 12
2 10 Superset2
Table16
3 8
1 12
2 10 Table
153 8
1 12
2 10 Superset3
Table16
3 8
1minu
tebetweenexercises
2minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
55/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 5 / Week 7Workout: Progressive LoadDiet: Low ProteinBodypart: Chest/Abs
Tip of the Day: Make sure you round yourback by rolling your hips and pelvis towardyour chest to isolate your abs. Otherwise,youre using your thigh muscles too much.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
173 8
1 12
2 10 Superset1
Table18
3 8
1 12
2 10 Table
173 8
1 12
2 10 Superset2
Table18
3 8
1 12
2 10 Table
93 8
1 12
2 10 Superset3
Table10
3 8
1minu
tebetweenexercises
2minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
56/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 1 / Week 8Workout: Progressive LoadDiet: Low ProteinBodypart: Shoulders
Tip of the Day: Make the best use of yourrest periods between sets and supersets bystretching your muscles. This helps themrecover faster and reduces risk of injury.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
Table1
4 8
1 12
2 10
3 8 Superset1
Table3
4 8
1 12
2 10
3 8
Table2
4 8
1 12
2 10
3 8 Superset2
Table4
4 8
1 12
2 10
3 8
Table2
4 8
1 12
2 10
3 8
Superset3
Table
34 8
1minutebetweenexercises
90secondsbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
57/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 2 / Week 8Workout: Progressive LoadDiet: Low ProteinBodypart: Arms / Abs
Tip of the Day: Dont count those halfreps, when you couldnt bring the weight upall the way, toward your actual reps. Makethat last rep your target in the next workout.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
Table5
4 8
1 12
2 10
3 8 Superset1
Table6
4 8
1 12
2 10
3 8
Table7
4 8
1 12
2 10
3 8 Superset2
Table8
4 8
1 12
2 10
3 8
Table9
4 8
1 12
2 10
3 8
Superset3
Table
104 8
1minutebetwe
enexercises
90secondsbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
58/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 3 / Week 8Workout: Progressive LoadDiet: Low ProteinBodypart: Legs
Tip of the Day: Stay away from thecarbohydrate drinks and energy barsDURING your workout. Youll LOSE muscleand feel sick. Save them for after exercise.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
Table11
4 8
1 12
2 10
3 8 Superset1
Table12
4 8
1 12
2 10
3 8
Table13
4 8
1 12
2 10
3 8 Superset2
Table14
4 8
1 12
2 10
3 8
Table13
4 8
1 12
2 10
3 8
Superset3
Table
144 8
1minutebetwe
enexercises
90secondsbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
59/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 4 / Week 8Workout: Progressive LoadDiet: Low ProteinBodypart: Back
Tip of the Day: Execute every repetition asif it were the only one youre doing. Evenone rep performed half-assed is a waste ofvaluable effort!
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
Table15
4 8
1 12
2 10
3 8 Superset1
Table16
4 8
1 12
2 10
3 8
Table15
4 8
1 12
2 10
3 8 Superset2
Table16
4 8
1 12
2 10
3 8
Table15
4 8
1 12
2 10
3 8
Superset3
Table
164 8
1minutebetwe
enexercises
90secondsbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
60/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 5 / Week 8Workout: Progressive LoadDiet: Low ProteinBodypart: Chest/Abs
Tip of the Day: Alternate between normalwidth and wide-arm width on barbell presses.Wide arms will stress the outer pecs morewhile normal width works the overall chest.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
Table17
4 8
1 12
2 10
3 8 Superset1
Table18
4 8
1 12
2 10
3 8
Table17
4 8
1 12
2 10
3 8 Superset2
Table18
4 8
1 12
2 10
3 8
Table9
4 8
1 12
2 10
3 8
Superset3
Table
104 8
1minutebetwe
enexercises
90secondsbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
61/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 1 / Week 9Workout: Progressive LoadDiet: Low ProteinBodypart: Shoulders
Tip of the Day: Dont measure yourprogress by the numbers on the scale.Muscle is heavier than fat and will skew yourreadings. Look in the mirror!
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
4 8
Table1
5 15
1 12
2 10
3 8
4 8
Superset1
Table3
5 15
1 12
2 10
3 8
4 8
Table2
5 15
1 12
2 10
3 8
4 8
Superset2
Table4
5 15
1 12
2 10
3 8 4 8
Table
2
5 15
1 12
2 10
3 8
4 8
Superset3
Table3
5 15
30secondsbetweenexercises
1minutebetweensup
ersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
62/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 2 / Week 9Workout: Progressive LoadDiet: Low ProteinBodypart: Arms / Abs
Tip of the Day: Exhaling forcefully at the topof your crunches forces the abs to work evenharder.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
4 8
Table5
5 15
1 12
2 10
3 8
4 8
Superset1
Table6
5 15
1 12
2 10
3 8
4 8
Table7
5 15
1 12
2 10
3 8
4 8
Superset2
Table8
5 15
1 12
2 10
3 8 4 8
Table
9
5 15
1 12
2 10
3 8
4 8
Superset3
Table10
5 15
30secondsbetweenexercises
1minutebetweensup
ersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
63/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 3 / Week 9Workout: Progressive LoadDiet: Low ProteinBodypart: Legs
Tip of the Day: Make sure youre using thecorrect muscles when squatting anddeadlifting by pushing through your HEELSwhen raising the weight.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
4 8
Table11
5 15
1 12
2 10
3 8
4 8
Superset1
Table12
5 15
1 12
2 10
3 8
4 8
Table13
5 15
1 12
2 10
3 8
4 8
Superset2
Table14
5 15
1 12
2 10
3 8 4 8
Table
13
5 15
1 12
2 10
3 8
4 8
Superset3
Table14
5 15
30secondsbetweenexercises
1minutebetweensup
ersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
64/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 4 / Week 9Workout: Progressive LoadDiet: Low ProteinBodypart: Back
Tip of the Day: Dont worry about seeingsigns of overtraining in the last week of yourProgressive Load cycles. Fatigue is part ofthe programming process. Relief is coming!
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
4 8
Table15
5 15
1 12
2 10
3 8
4 8
Superset1
Table16
5 15
1 12
2 10
3 8
4 8
Table15
5 15
1 12
2 10
3 8
4 8
Superset2
Table16
5 15
1 12
2 10
3 8 4 8
Table
15
5 15
1 12
2 10
3 8
4 8
Superset3
Table16
5 15
30secondsbetweenexercises
1minutebetweensup
ersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
65/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 5 / Week 9Workout: Progressive LoadDiet: Low ProteinBodypart: Chest/Abs
Tip of the Day: Take your weight, size, andbodyfat measurements first thing tomorrowmorning! Record your measurements in the
Anabolic Growth Tracker 5000 Program.Reps
Exercise Set WeightTarget Actual
RestPeriods
1 12
2 10 3 8
4 8
Table17
5 15
1 12
2 10
3 8
4 8
Superset1
Table18
5 15
1 12
2 10
3 8
4 8
Table17
5 15
1 12
2 10
3 8
4 8
Superset2
Table18
5 15
1 12
2 10
3 8 4 8
Table
9
5 15
1 12
2 10
3 8
4 8
Superset3
Table10
5 15
30secondsbetweenexercises
1minutebetweensup
ersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
66/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 1 / Week 10Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Shoulders
Tip of the Day: If youre avoiding anexerciseSTART doing it! Chances areyoure probably avoiding it because youreweak at it. Accept the challenge!
RepsExercise Set Weight
Target Actual
RestPeriods
1 12 2 10
Table1
3 8
1 12
2 10 Superset1
Table3
3 8
1 12
2 10 Table
23 8
1 12
2 10 Superset2
Table
4 3 8 1 12
2 10 Table
23 8
1 12
2 10 Superset3
Table3
3 8
1minute
betweenexercises
3minutes
betweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
67/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 2 / Week 10Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Arms / Abs
Tip of the Day: A common mistake whendoing crunches is to pull your head forward.Keep your head in line with your body to bemore effective and avoid neck injury.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
53 8 1 12
2 10 Superset1
Table6
3 8
1 12
2 10 Table
73 8
1 12
2 10 Superset2
Table8
3 8
1 12
2 10 Table93 8
1 12
2 10 Superset3
Table10
3 8
1min
utebetweenexercises
3min
utesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
68/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 3 / Week 10Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Legs
Tip of the Day: Working out 30-60 minutesafter one of your meals ensures there areenough carbs to finish strong and someready-available protein for quick recovery.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
113 8
1 12
2 10 Superset1
Table12
3 8
1 12
2 10 Table
133 8
1 12
2 10 Superset2
Table14
3 8
1 12
2 10 Table
133 8
1 12
2 10 Superset3
Table14
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
69/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 4 / Week 10Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Back
Tip of the Day: Reward yourself for gainsyouve made with some new workout clothes!Make sure to get something that will show offyour new muscles!
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
153 8
1 12
2 10 Superset1
Table16
3 8
1 12
2 10 Table
153 8
1 12
2 10 Superset2
Table16
3 8
1 12
2 10 Table
153 8
1 12
2 10 Superset3
Table16
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
70/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 5 / Week 10Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Chest/Abs
Tip of the Day: A little trick to press moreweightwithout turning your head, looktoward your dominant hand. It adds strengthby bringing your focus to your muscles.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
173 8
1 12
2 10 Superset1
Table18
3 8
1 12
2 10 Table
173 8
1 12
2 10 Superset2
Table18
3 8
1 12
2 10 Table
93 8
1 12
2 10 Superset3
Table10
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
71/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 1 / Week 11Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Shoulders
Tip of the Day: Lay low on the pre-bedtimecarbs and fats. Have a cup of low/no-fatcottage cheese or protein powder with milkor water instead.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12 2 10
Table1
3 8
1 12
2 10 Superset1
Table3
3 8
1 12
2 10 Table
23 8
1 12
2 10 Superset2
Table
4 3 8 1 12
2 10 Table
23 8
1 12
2 10 Superset3
Table3
3 8
1minute
betweenexercises
3minutes
betweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
72/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 2 / Week 11Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Arms / Abs
Tip of the Day: Dont worry too much aboutbuying the best advertised proteinsupplements. They all work about the same.Go for value and save your money.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
53 8 1 12
2 10 Superset1
Table6
3 8
1 12
2 10 Table
73 8
1 12
2 10 Superset2
Table8
3 8
1 12
2 10 Table93 8
1 12
2 10 Superset3
Table10
3 8
1min
utebetweenexercises
3min
utesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
73/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 3 / Week 11Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Legs
Tip of the Day: When stretching during restperiods, you MUST hold the stretch for atLEAST 30 seconds in order to do any good.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
113 8
1 12
2 10 Superset1
Table12
3 8
1 12
2 10 Table
133 8
1 12
2 10 Superset2
Table14
3 8
1 12
2 10 Table
133 8
1 12
2 10 Superset3
Table14
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
74/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 4 / Week 11Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Back
Tip of the Day: Find an inspirational posteror photo from a muscle mag or book tomotivate you to reach higher and higher.Post it where you see it every day.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
153 8
1 12
2 10 Superset1
Table16
3 8
1 12
2 10 Table
153 8
1 12
2 10 Superset2
Table16
3 8
1 12
2 10 Table
153 8
1 12
2 10 Superset3
Table16
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
75/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 5 / Week 11Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Chest/Abs
Tip of the Day: DONT SWING your bodywhen doing any knee raise exercises.Youre only cheating your gains by not doingthe hard work.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
173 8
1 12
2 10 Superset1
Table18
3 8
1 12
2 10 Table
173 8
1 12
2 10 Superset2
Table18
3 8
1 12
2 10 Table
93 8
1 12
2 10 Superset3
Table10
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
76/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 1 / Week 12Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Shoulders
Tip of the Day: Ditch the soft drinks duringthe day! Those empty calories are making anosedive straight to your waist! Grab yourwater jug and know Its what you need.
RepsExercise Set Weight Target Actual
RestPeriods
1 12
2 10 Table
13 8
1 12
2 10 Superset1
Table3
3 8
1 12
2 10 Table
23 8
1 12 2 10 S
uperset2
Table4
3 8
1 12
2 10 Table
23 8
1 12
2 10 Superset3
Table3
3 8
1minutebetw
eenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
77/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 2 / Week 12Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Arms / Abs
Tip of the Day: Dont use so much weighton tricep push downs that you end up usingyour back and shoulder muscles. Keep yourshoulders down and dont lean forward.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
53 8 1 12
2 10 Superset1
Table6
3 8
1 12
2 10 Table
73 8
1 12
2 10 Superset2
Table8
3 8
1 12
2 10 Table93 8
1 12
2 10 Superset3
Table10
3 8
1min
utebetweenexercises
3min
utesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
78/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 3 / Week 12Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Legs
Tip of the Day: Dont train when youre sick.Youll recover quicker if youre body focuseson healing rather than building muscle. Inthe end, youll be back in the gym sooner.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
113 8
1 12
2 10 Superset1
Table12
3 8
1 12
2 10 Table
133 8
1 12
2 10 Superset2
Table14
3 8
1 12
2 10 Table
133 8
1 12
2 10 Superset3
Table14
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
79/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 4 / Week 12Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Back
Tip of the Day: Resist the urge to add yourown exercises to your program. The onesincluded in the Tables were carefullyselected for specific results.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
153 8
1 12
2 10 Superset1
Table16
3 8
1 12
2 10 Table
153 8
1 12
2 10 Superset2
Table16
3 8
1 12
2 10 Table
153 8
1 12
2 10 Superset3
Table16
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
80/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 5 / Week 12Workout: Hyper-AdaptiveDiet: (HAC) High Protein +1Bodypart: Chest/Abs
Tip of the Day: Take your weight, size, andbodyfat measurements first thing tomorrowmorning! Record your measurements in the
Anabolic Growth Tracker 5000 Program.Reps
Exercise Set WeightTarget Actual
RestPeriods
1 12
2 10 Table
173 8
1 12
2 10 Superset1
Table18
3 8
1 12
2 10 Table
173 8
1 12
2 10 Superset2
Table18
3 8
1 12
2 10 Table
93 8
1 12
2 10 Superset3
Table10
3 8
1minu
tebetweenexercises
3minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
81/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 1 / Week 13Workout: Progressive LoadDiet: High ProteinBodypart: Shoulders
Tip of the Day: If choosing to train with apartner, find someone as dedicated as you.Dont let slackers bring you down with them.Make sure you have similar goals.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12 2 10
Table1
3 8
1 12
2 10 Superset1
Table3
3 8
1 12
2 10 Table
23 8
1 12
2 10 Superset2
Table4
3 8 1 12
2 10 Table
23 8
1 12
2 10 Superset3
Table3
3 8
1minute
betweenexercises
2minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
82/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 2 / Week 13Workout: Progressive LoadDiet: High ProteinBodypart: Arms / Abs
Tip of the Day: If you arent hitting failure atyour targeted reps for abs, try holding adumbbell on your chest for your crunches.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
53 8 1 12
2 10 Superset1
Table6
3 8
1 12
2 10 Table
73 8
1 12
2 10 Superset2
Table8
3 8
1 12
2 10 Table93 8
1 12
2 10 Superset3
Table10
3 8
1min
utebetweenexercises
2min
utesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
83/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 3 / Week 13Workout: Progressive LoadDiet: High ProteinBodypart: Legs
Tip of the Day: Dont underestimate theimportance of your workout footwear. Buy agood quality cross-trainer for ankle supportand traction on the gym floor.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
113 8
1 12
2 10 Superset1
Table12
3 8
1 12
2 10 Table
133 8
1 12
2 10 Superset2
Table14
3 8
1 12
2 10 Table
133 8
1 12
2 10 Superset3
Table14
3 8
1minu
tebetweenexercises
2minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
84/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 4 / Week 13Workout: Progressive LoadDiet: High ProteinBodypart: Back
Tip of the Day: When performing cablerows, always begin the movement by firstsqueezing your shoulder blades together.Then pull the weight toward your body.
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
153 8
1 12
2 10 Superset1
Table16
3 8
1 12
2 10 Table
153 8
1 12
2 10 Superset2
Table16
3 8
1 12
2 10 Table
153 8
1 12
2 10 Superset3
Table16
3 8
1minu
tebetweenexercises
2minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
85/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 5 / Week 13Workout: Progressive LoadDiet: High ProteinBodypart: Chest/Abs
Tip of the Day: If you fail to plan, you planto fail! Stay stocked up on all the right foodsin your cabinets and dont buy the foods youknow will set you back. Plan ahead!
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 Table
173 8
1 12
2 10 Superset1
Table18
3 8
1 12
2 10 Table
173 8
1 12
2 10 Superset2
Table18
3 8
1 12
2 10 Table
93 8
1 12
2 10 Superset3
Table10
3 8
1minu
tebetweenexercises
2minutesbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
86/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 1 / Week 14Workout: Progressive LoadDiet: High ProteinBodypart: Shoulders
Tip of the Day: Re-affirm your commitmenttoday! Push yourself to complete everyworkout each week. Extreme consistency isthe name of the game!
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
Table1
4 8
1 12
2 10
3 8 Superset1
Table3
4 8
1 12
2 10
3 8
Table2
4 8
1 12
2 10
3 8 Superset2
Table4
4 8
1 12
2 10
3 8
Table2
4 8
1 12
2 10
3 8
Superset3
Table
34 8
1minutebetweenexercises
90secondsbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
87/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 2 / Week 14Workout: Progressive LoadDiet: High ProteinBodypart: Arms / Abs
Tip of the Day: Dont underestimate thepower of visualization! Clearly picture inyour mind, your muscles getting bigger andbigger with each repetition. Think BIG!
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
Table5
4 8
1 12
2 10
3 8 Superset1
Table6
4 8
1 12
2 10
3 8
Table7
4 8
1 12
2 10
3 8 Superset2
Table8
4 8
1 12
2 10
3 8
Table9
4 8
1 12
2 10
3 8
Superset3
Table
104 8
1minutebetwe
enexercises
90secondsbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
88/110
WWW. GROW MUSCLE NOW .COM 2004 CQC International, LLC
Day 3 / Week 14Workout: Progressive LoadDiet: High ProteinBodypart: Legs
Tip of the Day: The days where youre leastmotivated to work out are likely the days youMOST need to work out. Force yourself tobegin and youll see your energy return!
RepsExercise Set Weight
Target Actual
RestPeriods
1 12
2 10 3 8
Table11
4 8
1 12
2 10
3 8 Superset1
Table12
4 8
1 12
2 10
3 8
Table13
4 8
1 12
2 10
3 8 Superset2
Table14
4 8
1 12
2 10
3 8
Table13
4 8
1 12
2 10
3 8
Superset3
Table
144 8
1minutebetwe
enexercises
90secondsbetweensupersets
Notes:
-
7/31/2019 Optimum Anabolics - The Workout
89/110
WWW. GROW MUSCLE NOW .COM 2004 CQC Internation