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The Fastest Way To Get Jacked 2

The document outlines a detailed 6-day workout program designed to maximize muscle gain, featuring various supersets and specific tempo instructions for each exercise. Each day focuses on different muscle groups, incorporating exercises such as bench press, leg press, and various rowing movements with prescribed sets, reps, and rest periods. The program emphasizes controlled eccentric movements and peak contractions to enhance muscle engagement and growth.

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210 views2 pages

The Fastest Way To Get Jacked 2

The document outlines a detailed 6-day workout program designed to maximize muscle gain, featuring various supersets and specific tempo instructions for each exercise. Each day focuses on different muscle groups, incorporating exercises such as bench press, leg press, and various rowing movements with prescribed sets, reps, and rest periods. The program emphasizes controlled eccentric movements and peak contractions to enhance muscle engagement and growth.

Uploaded by

FFONTES
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© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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The Fastest Way To Get Jacked – Adapt (4 – 6w) https://thibarmy.

com/fastest-way-get-jacked/

Monday
A1. Chest supported row x 6 reps
A2. Seated cable row pronated x 12 reps
A3. Bent over lateral raises cable x 25 reps
Do 3 sets. A1, A2 & A3 are a superset, no rest between exercises, 2-3 minutes between sets
B. Leg Press
4 x 8-10
Eccentric in 4-5 seconds
120-150 sec of rest between set
C. Elev. Pelv.
4 x 8-10
Eccentric in 4-5 seconds
120-150 sec of rest between sets
D. Bench press
4x5
90-120 sec of rest between sets

Tuesday
A1. Dumbbell bench press
4 x 8-10
Eccentric in 5 seconds, don’t fully lockout at the top
A2. Cable cross-over
4 x 12-15
Squeeze peak contraction 2 seconds per rep
A1 & A2 are a superset, no rest between both, 90 seconds of rest between sets
B1. Low Incline dumbbell press
4 x 8-10
Eccentric in 5 seconds, don’t fully lockout at the top
B2. Low Incline dumbbell flies
4 x 12-15
Hold stretch position 2 seconds per rep
B1 & B2 are a superset, no rest between both, 90 seconds of rest between sets
C1. Dumbbell shoulder press
4 x 8-10
Eccentric in 5 seconds, don’t fully lock out at the top
C2. Dumbbell lateral raises
4 x 12-15
Do not lower completely in the bottom (keep tension on the delts)
C1 & C2 are a superset, no rest between both, 90 seconds of rest between sets
D1. Lying dumbbell triceps extension
4 x 8-10
Eccentric in 5 seconds
D2. V-Bar triceps press down
4 x 8-10
Squeeze peak contraction hard for 2 seconds on each rep
D3. Rope triceps press down
4 x 8-10
Only do the middle part of the range of motion to keep tension constant
D1, D2 & D3 are a triple set. No rest between exercises, 2 minutes between sets

Wednesday
A1. Leg Press x 6
A2. Lunges x 12 (per leg)
A3. Leg extension (or leg curl depending on weakness) x 25
Do 3 sets. A1, A2 & A3 are a superset, no rest between exercises, 2-3 minutes between sets
B. Bench press Low incline
4 x 8-10
Eccentric in 4-5 seconds
90-120 sec of rest between sets
C. Overhead press variation (handstand)
4 x 8-10
Eccentric in 4-5 seconds
90-120 sec of rest between sets
D. Pull-up variation (weighted if possible, use resistance band for help if not strong enough)
4x5
90-120 sec of rest between sets
Thursday
A1. Straight-arm cable pulldown with EZ bar, torso upright
4 x 8-10
3030 tempo
A2. Straight-arm cable pulldown with EZ bar, torso bent over
4 x maximum reps with the same weight
A3. Bent over DB rowing
4 x 8-10
Hold peak contraction 2 seconds per rep
A1, A2 & A3 are a triple, no rest between both, 120 seconds of rest between sets
B1. Bent over rear deltoid lateral raise
4 x 12-15
Hold peak contraction 2 seconds per rep
B2. Seated cable rowing
4 x 8-10
Hold peak contraction 2 seconds per rep
B1 & B2 are a superset, no rest between both, 90 seconds of rest between sets
C1. Dumbbell shrugs
4 x 8-10
Hold peak contraction 2 seconds per rep
C2. Rope upright row
4 x 12-15
Do not lower completely in the bottom, hold peak contraction 2 seconds per rep.
C1 & C2 are a superset, no rest between both, 90 seconds of rest between sets
D1.Reverse grip EZ bar cable curl
4 x 8-10
Eccentric in 5 seconds
D2. Normal grip EZ bar cable curl
4 x max reps with same weight
Squeeze peak contraction hard for 2 seconds on each rep
D3. Rope cable curl
4 x max reps with same weight
Only do the middle part of the range of motion to keep tension constant
D1, D2 & D3 are a triple set. No rest between exercises, 2 minutes between sets

Friday
A. Leg Press
4x5
120-150 sec of rest between sets
B1. Bench press x 6
B2. Cable cross-over x 12
B3. DB bench press x 25
Do 3 sets. A1, A2 & A3 are a superset, no rest between exercises, 2-3 minutes between sets
C. Seated row (use the grip with which you feel the best back contraction)
4 x 8-10
Hold peak contraction 2 seconds on each rep
90-120 sec of rest between sets
D. Straight-arms pulldown
4 x 8-10
Eccentric in 4-5 seconds. 75-90 sec of rest between sets

Saturday
A1. Leg Press
4 x 12-15
3030 tempo, do not lockout completely or pause in the bottom
A2. Leg extension
4 x 12-15
Only perform the middle of the range of motion to keep tension constant on the quads
A3. Bodyweight (air) squat
4 x maximum reps
3030 tempo, do not lockout or pause at any point in the exercise.
A1, A2 & A3 are a triple, no rest between both, 120 seconds of rest between sets
B1. Lying leg curl
4 x 8-10
3030 tempo
B2. Cable Pull-Through
4 x 8-10
Eccentric in 5 seconds, do not lockout at the top, elevate the front of your feet by about half an inch
B1 & B2 are a superset, no rest between both, 90 seconds of rest between sets

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