Pre-Exhuast Workout Program
Jul 17, 2012
One of the best ways to Stimulate Muscle Growth is to Pre-Exhuast Your Muscles. Well, Here is a guide and a Workout to do just That
Of course we all want to train hard and get the most out of our training programs. Well, it is important to not only think you know what protocols you need to employ , but more importantly Understand the science behind why you should and When you should use certain methods of training. In the below Program I discuss the importance and the benefits of Pre-Exhuast training. Even Better, you can try the below workout program to get the most out of each muscle group you train.
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 0 | 0 | Cardio |
| Seated Machine Leg Extension Both Legs | 3 | 12 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Machine Leg Press Both Legs | 3 | 5 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 10 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Sumo Squat | 3 | 5 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 12 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Squat With Band | 3 | 5 | Legs |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Chest Fly With Band One Arm | 3 | 20 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Bench Press On Bench | 3 | 6 | Chest |
| Standing Low Cable Flys Both Arms | 3 | 5 | Chest |
| Tri-Set | 0 | 0 | TIPS |
| Standing Mid Cable Flys Both Arms | 3 | 5 | Chest |
| Tri-Set | 0 | 0 | TIPS |
| Standing High Cable Flys Both Arms | 3 | 5 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 3 | 12 | Chest |
| SUPER-SET | 3 | 12 | TIPS |
| Pec Deck | 3 | 8 | Chest |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Dumbbell Side Raise Both Arms | 3 | 12 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Shoulder Press With Band Both Arms | 3 | 15 | Shoulders |
| Standing Dumbbell Front Raise Both Arms | 3 | 12 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Barbell Military Press | 3 | 8 | Shoulders |
| Standing Dumbbell Rear Delt Raise Both Arms | 3 | 12 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 3 | 8 | Back |
| Standing Bicep Curl Dumbbell Both Arms | 3 | 8 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Pull-Up/ Chin | 3 | 8 | Back |
| Standing Bicep Cable Curl Behind | 3 | 15 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| DB Cross Body Hammer Curls | 3 | 8 | Arms |
Week 4
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Overhead Cable Pulldowns Both Arms | 3 | 12 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Seated On Bench Bar Lat Pulldowns | 3 | 8 | Back |
| Laying On Ground Dumbbell Prone Cobras | 3 | 5 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Seated Cable Row | 3 | 15 | Back |
| Standing Dumbbell Shrugs | 3 | 15 | Shoulders |
| Barbell Bent Over Wide Grip Rows Both Arms | 3 | 5 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Triceps Extension Both Arms | 3 | 15 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Dips | 3 | 20 | Chest |
| Dumbbell Overhead Triceps Extension Both Arms | 3 | 8 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Smith Machine Close Grip Bench Press | 3 | 15 | Arms |
