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    MI40 Week1

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    declanku
    The document outlines a 4 day workout split with exercises and sets/reps for each day. Day 1 focuses on back/hamstrings, day 2 on chest/biceps, day 3 on quads/calves, and day 4 is a rest day. It then outlines the same split for the second week, with some variation in exercises. Nutrition guidelines are provided aiming for 3500 calories daily with adjustments on lifting vs rest days. Workouts should be completed in under 45 minutes with short rest periods between sets.

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    MI40 Week1

    Uploaded by

    declanku
    2K views1 page
    The document outlines a 4 day workout split with exercises and sets/reps for each day. Day 1 focuses on back/hamstrings, day 2 on chest/biceps, day 3 on quads/calves, and day 4 is a rest day. It then outlines the same split for the second week, with some variation in exercises. Nutrition guidelines are provided aiming for 3500 calories daily with adjustments on lifting vs rest days. Workouts should be completed in under 45 minutes with short rest periods between sets.

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    MI40.week1

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    The document outlines a 4 day workout split with exercises and sets/reps for each day. Day 1 focuses on back/hamstrings, day 2 on chest/biceps, day 3 on quads/calves, and day 4 is a rest day. It then outlines the same split for the second week, with some variation in exercises. Nutrition guidelines are provided aiming for 3500 calories daily with adjustments on lifting vs rest days. Workouts should be completed in under 45 minutes with short rest periods between sets.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    2K views1 page

    MI40 Week1

    Uploaded by

    declanku
    The document outlines a 4 day workout split with exercises and sets/reps for each day. Day 1 focuses on back/hamstrings, day 2 on chest/biceps, day 3 on quads/calves, and day 4 is a rest day. It then outlines the same split for the second week, with some variation in exercises. Nutrition guidelines are provided aiming for 3500 calories daily with adjustments on lifting vs rest days. Workouts should be completed in under 45 minutes with short rest periods between sets.

    Copyright:

    Attribution Non-Commercial (BY-NC)
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 1

    DAY 1: BACK/HAMSTRINGS Straight Arm Pulldown 4x8 + NOS Smith machine or HS low row 4x8 + NOS Meadows or 1-arm

    DB row 4x8 + NOS HS Lat pulldown 4x8 + NOS Hyper Extensions - with bodyweight 4x8 Seated Leg Curl 4x8 Lying Leg Curl (hip up) 4x8 + NOS Stiff Leg Deadlift 4x8 + NOS DAY 2: CHEST/BICEPS Machine Chest press 4x 8 + NOS Incline Smith or HS Press 4x 8 + NOS Pec Deck 4x 8 + NOS Superset with Pushups 3 Failure or 15 Machine Preacher 4x 8 + NOS Seated Dumbbell Curl 3x 8 + NOS Cable Curl 3x 8 + NOS DAY 3: QUADS/CALVES Leg Extension 4x 8 + NOS Hack Squat 4x 8 + NOS Lunge Machine 4x 20 Leg Press 4x 20 Seated Calf Raise 3x10 +NOS Donkey Calf Raise 4x 8 + NOS DAY 4: OFF

    WEEK #1 of MI-40
    DAY 7 is rest; but may need to take it somewhere else; the important thing is to get 5 days of lifting in 1 week. Look up intention to stress mind/muscle connection. NOS = 4 drop sets of approximately 10-20% each with no rest. Rest periods should be approximately 40 seconds. Do 20m of interval cardio on the 2 off days. Workouts should be completed in under 45m; not including warmup. Minimum requirements: Protein 265 Lifting days/385 off Carbs 430 Lifting days/-200 off Fats 80 Lifting days/ 100 off Aim for 3500 calories daily

    DAY 5: BACK/HAMSTRINGS Wide Grip Assisted Pullup (downward intention) 6x8 + NOS Supported Machine Row or seated cable row (downward intention) 4x8 + NOS Meadows or 1-arm barbell row 4x8 + NOS Rack pulls 3x 8 + NOS Seated Leg Curl 4x 8 + NOS Leg Press 4x 8 + NOS *Note: Feet wide and high Lying Leg Curl 4x 8 + NOS 40 DAY 6: DELTS/TRICEPS Seated DB Laterals 4x 8 + NOS Rear delt Machine 4x 8 + NOS Machine laterals 4x 12 Machine Shoulder Press 4x 8 + NOS Triceps Cable Pushdown 4x 8 *Note: Elbows behind you Machine tricep extension 4x 8 + NOS Seated Machine Dip 4x 15 30 sec rest Reverse cable pushdown 4x 8 + NOS

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