Here is the program brought to you by Jay and Anh of www.themusclecouple.com.  (Please visit their website for the full article!):

Day 1-Chest-Triceps-Quads-Calves

Chest

• Machine Decline Press-2 Warm up Sets and 1 Set to Failure with Final Rep Maximum Fiber Contraction with 10 sec eccentric
• Nautilus Pec Fly-60 Second Static Hold with 75% of 1 Rep Max and then reduce weight by 15% for one set to positive failure
• Incline Hammer Press-1 set of 10 second concentric with 10 second eccentric until failure.  Usually start at 50% of max and progress upward. (THIS IS NOT FOR THE WEAK OF HEART)

Triceps

• Cable Triceps Pushdown-1 Warm up set and 1 Set to Failure utilizing 1 and 1/4 reps
• Cable Rope Overhead Extension-1 Set to Failure with 15 Second Squeeze and Hold at peak of concentric on last rep
• Seated Dip Machine-1 Warm up set and 1 Set to Failure with 10 Second Rest Pause Interval and 3-5 more reps to failure

Quads

• Free Standing Squat Machine or Smith Machine Squats-1-2 Warm up sets.  1 Set to Total Failure with Leaning Forward Fascial Quad Stretch for 45-60 second static (contracting hold) immediately post set. (we’ll offer a video in the next couple of weeks demonstrating this type of stretch)

Calves

• Standing Machine Calf Raises-1 Set to Failure shooting for 20+ reps

Day 2-Back-Delts-Biceps-Obliques

Back

• Nautilus Pull-Over Machine Supersetted with Rvs Grip Pulldowns trying for 10-15 Second Static Hold on last rep of each set
• Hammer Row Machine-1 Set to Failure wih 10 second rest pause and then continue set to failure
• Weighted Negative Chin Ups to positive failure-maximally squeeze and contract lats at top and then try for 10 second lowering eccentric, jump up and repeat until you can’t contract or lower yourself anymore

Delts

• Lateral Raise to complete failure  super-setted with Delt Overhead press (Machines preferable)with 10-15 second static hold on final rep of each set
• Rear Delt Fly to complete failure shooting for 12+ reps

Biceps

• Barbell Standing Curl-1-2 warm up sets then one set to complete failure shooting for 10 reps
• Preacher Curl Machine-one set to complete failure making sure to squeeze and contract at peak of concentric on every rep
• Standing DB Brachiallis Curls-one set to momentary failure, 10 second rest pause and then continue on til full positive failure

Obliques

• Hanging Oblique Side Twists each side to complete failure shooting for 15-20 reps per side

Day 5-Chest- Triceps-Quadriceps/Hamstrings and Abs

Chest

• Cable Cross Over super-setted with Incline Chest Press-1-2 warm up sets and 1 all out til positive failure set resting only as long as it takes you to move from Cable movement to Incline Chest Movement(preferably you’ll be close to an Incline Chest Machine-if not consider having DB’s and an incline Bench right next to the cable machine

Triceps

• Barbell lying French Press-Arms extended-1 warm up set and then one all out set shooting for 10-15 reps.  Controlled cadence and locking the hell out of the long head of your triceps each rep
• Weighted Parallel Bar Dips-do a few bodyweight dips as a warmup so you fully stretch before adding weight.  One controlled set shooting for 8-10 reps(the weight should be heavy enough to make you fail around this point)Continue with a 10 second rest pause and then lower yourself as slowly as possible and back up and repeat until you collapse in a heap

Legs

• Leg Extensions super-setted with Seated/Lying Hamstring curls 1 warm up set for both and then 60 second static hold for Extensions at 75% of Max-reduce weight by 15% and rep until failure. Rest only long enough to move to Hamstring Machine and then employ 60 second static hold for Hamstrings at 65% of max-reduce weight by 15% and rep til failure.   (THIS IS EXCRUCIATING BUT NOTHING IS MORE PRODUCTIVE to create harder/denser legs)

Abs

• Nautilus Ab Curl Machine-1 or 2 warmup sets and then one Heavy set at 80% of max, 10 second rest pause, rep til momentary failure, 15 second rest pause and rep til total failure. As we’ve stated before, if you want noticeably defined/etched or thick abdominal ridges, you must train your abs with steadily increasing poundages.  Nothing beats this machine for ab transformations.

Day 6-Back-Delts-Biceps-Low Back

Back

• Barbell Reverse Grip Bent Over Rows or Dead Lifts (some people because of permanent lower back injuries such as disc problems or pinched nerves can’t perform Dead Lifts)2 warm up sets increasing weight to prepare for one set til total failure with a 10-15 second static hold on the final rep.  The key to making this set productive is a slow controlled cadence avoiding momentum and poor technique(jerking-spasming etc
• Wide Grip Lat Pulldown-We like the Hammer Lat Pulldown Machine but any machine allowing for a wide grip to isolate will work. One set shooting for 12-15 reps followed by one 10 second rest pause and then repping til your lats fail or catch on fire. (whichever comes first)
• Shrug Machine-couple of warm ups and then one all out set with 75-80% of max til total failure. (You will be spent by now already.  If you’re strong with good trap development/thickness already, you can skip this movement)

Biceps

• Nautilus One Arm Curl Machine- 1 warm up set and then 1 set to complete failure making sure to maximally contract each bicep at the apex of the concentric-try to feel the blood rushing to and through your biceps upon contraction.  This is a real arm scorcher if done correctly.  Nautilus is the best but any machine allowing for one arm isolation will work.

Low Back

• Hyperextensions Holding a DB/Plate behind your head-1 Bodyweight warm up set and then one set to failure holding a 10-25 plate behind your neck(depending on your strength/training level)

Now this is just the list of the exercises to do.. how to do them, when to rest, and other information can be found on The Muscle Couple’s website.  I’ve done this workout for one week and I’m already blowing up!  Good luck

- Steve