PHASE 1
How to modify exercises to improve certain aspects of muscular hypertrophy?:
Tempo by de ni on is a terminology used to describe !Time Under Tension (TUT)” which refers
to the me spent contrac ng, me spent relaxing, me spent at the end of the contrac on and
me spent at the end of the relaxa on.
A super set consists of 2 exercises in which both exercises are executed WITHOUT any rest in between them and then a rest period occurs.
A drop set is the nal set in an exercise in which a er failing the weight is lowered and then another set is performed without rest, then another weight lowering and set occur (This is usually
done a total of 3 mes a er the last set with an average weight drop of 20% in each set)
Pre-workout stretching/Foam rolling/Warm-up:
-Before star ng your training session, take 5 minutes to dynamically stretch the muscle
group you are training.
Warm up by walking on a treadmill for 5-10 mins or if it is leg day then use a bicycle/stairmaster.
Foam roll any ght muscle groups you may have or to improve mobility!
Warm up the muscle group you are training with some light weights.
* My Training Principle:
People o en limit their poten al to growth and progress by dicta ng a number of reps to do on
a set. By doing a xed number of reps so much muscle growth (hypertrophy) is prevented. I believe you should train TILL FAILURE on every set.
A rep number is actually a “Rep range” where for every set when selec ng a weight to do you
should aim to fail completely by that rep number. If you do more reps then the weight is too
light, if you do less reps then the weight is too heavy. Failing close to that rep number is naturally acceptable.
ti
ti
ti
ti
ft
ti
ti
ti
ti
ft
ti
fi
ti
fi
ti
ti
fi
ft
Training TILL FAILURE means you can’t do one more rep even if your life depended on it.
ti
ti
COACH ELIE WORKOUT PLAN:
Split:
Day 1) Push and abs (Chest, Shoulders, Triceps)
Day 2) Pull (Back, Rear deltoid and Biceps.)
Day 3) Legs and abs
Day 4) Rest
THEN REPEAT.
Day 1 - Push and Abs:
Warm up your shoulders, rotator cuff muscles, triceps and chest with very light dumbells (2-3 kg)
before starting the workout.
Perform shoulder dislocations (Shoulder mobility exercise 3 sets of 10-12 reps) alongside
foam rolling the thoracic spine and lats prior to initiating the chest workout.
1) Flat Dumbell Bench press 6 sets of 16, 16, 12, 10, 8 ,6 reps (ENSURE retracted and depressed scapulae throughout the entire movement, arch as extensively as possible)
2) 15 Degree Incline Dumbell Bench Press 6 sets of 10-12 reps (ENSURE retracted and depressed scapulae throughout the entire movement, do not arch extensively)
3) Vertical Machine Chest Press 4 sets of 12, 10, 8, 6 reps DROP SET (ENSURE retracted
and depressed scapulae throughout the entire movement, do not arch extensively)
4) High to Low Cable Chest Flys 4 sets of 20, 16, 12, 10
5) Standing Dumbell Lateral raises 4 sets of 20, 15, 15 ,10 DROP SET reps
6) Standing Dumbell Shoulder Press 4 sets of 16, 12, 10, 8 reps
7) Tricep Rope Pushdown 4 sets of 16, 12, 10 , 8 DROP SET reps
8) Lying Down Tricep EZ bar Skullcrushers 4 sets of 12, 10, 8, 6 reps
9) Reverse Grip Tricep Pushdown 3 sets of 20, 15, 10 reps
10) Planks 4 sets of TILL FAILURE
11) Lying Leg Raises with Hip Thrusts 4 sets of 20 reps
Day 2 – Pull :
Warm up your shoulders, rotator cu muscles, biceps with very light dumbells (2-3kg) you may
also warm up your lats with very light machine lat pulldowns and DONT FORGET to stretch.
1) Wide Pronated Grip Pull-ups 4 sets of TILL FAILURE
2) Pronated Grip Lat Pulldown 4 sets of 16, 12, 10, 8 reps
(Ensure a PROPER thoracic extension and scapular depression throughout the movement, if you are contracting correctly you should feel a painful contraction in the LOWER
lat area)
3) Barbell Bent Over Rows 4 sets of 6-10 reps
4) Pronated Wide Grip Cable Row 4 sets of 12, 10, 8, 6 reps
5) Narrow grip V-bar Machine row 4 sets of 12, 10, 8, 8 reps
6) Hyperextensions 3 sets of 15-20 reps (With emphasis on erector spinae muscles, a controlled movement and don’t use momentum)
7) Machine Rear Delt Fly 4 sets of 15-20 reps
8) Wide Grip Barbell Curls 6 sets of 20, 16, 12, 12, 10 reps (Contract and relax AS SLOW
AS POSSIBLE focusing on the squeeze)
9) Seated Incline Dumbell Curls 4 sets of 12, 10, 8, 6 reps
10) Pronated Grip Curls (Empty bar) 3 sets of TILL FAILURE
11) Behind Back Barbell Wrist Curls (Hold the bar at shoulder width) 3 sets of 20 reps
Day 3 Legs:
1) Barbell Squats 4 sets of 8-12 reps
2) Machine Leg Extensions 6 sets of 16-20 reps DROP SET
3) Seated Machine Leg curls 6 sets of 8-12 reps
4) Leg Press Machine 4 sets of 20, 16, 12, 10 reps
ff
5) Standing Calf Raises 4 sets of 20 reps