Then 96 hours or four days later is day two. Write down the words day 2. On day two you will train a legs. The first exercise is leg extensions, super setted with exercise number two. Leg press. Now just to the right of the words leg extension and leg press. Using a common bracket or a parentheses indicate that each is to be performed for 8 to 15 reps. If you don't have a leg press, substitute squats, preferably in a Smith machine. You're not going to be doing leg curls for a while. Just because an exercise is done traditionally for a certain muscle doesn't mean, of course, that you are morally or legally bound to do it all year round. One of the first lessons I learned as a trainer years ago is that the leg biceps and the biceps of the upper arm overtrained extremely easily besides. The hamstrings will receive sufficient stimulation, for now, from the deadlift and the leg press and the squat. I would like to make a very important point here. This program is designed for the exclusive purpose of marshalling all of your body's energy and resources on to the side of maximum growth in your major muscle groups. Any exercise you might add beyond what is listed here will merely subtract from maximum growth in the major muscle groups. Very often when I give this program to a phone client, he will say at the end, Well, Mr. Mensa, I see you don't have me doing leg curls for the hamstrings. In fact, no seated calf raise for the inner calf, no bent over dumbbell concentration curls for the lower outer third of the biceps. And we're not doing this for that and that for this and on and on at infinitum. And I respond, Sir, but that is precisely how you were training before. And that is why you made no progress and were prompted to call me for counseling. You so burned yourself out with all those exercises. You dug so deep of a hole your body never had the opportunity to recover from the merely exhaustive effects of the exercise, let alone grow. Why not build a 20 inch arm first, then worry about the details? Remember, the issue of volume and anaerobic exercise is a negative factor, as I stated earlier. And that your purpose is not to see how many sets you can do or how long you can endure. Your purpose is to do the precise amount of exercise required to stimulate growth. Then get out of the gym, go home, rest and grow. After the leg extension, leg press super set, take a rest, go drink some water, walk around the gym for a minute or two, then finish up quite simply with a set of standing calf raises, 12 to 20 reps And that is it for day 2. 96 hours or four days after legs is day three. On day three you'll train delts in arms. Write Down the word delts. For delts, you start out with dumbbell laterals. Some people call them side raises, 6 to 10 reps after a brief rest, but no super set here. Proceed to exercise #2 for adults, either bend over dumbbell laterals or if one is available. Sit in a Peck deck backwards and work your rear delt 6 to 10 reps here too. After delts you'll. Work your arms. You might write down the word arms. Exercise number one for arms is barbell curls. 6 to 10. Six to 10 reps with barbell curls and that is a straight bar, not an easy curl bar. Easy curls do not work the biceps, they work the brachialis on the outer part of the arm do straight bar barbell curls. Exercise #2 for the arms is tricep press downs with either a straight bar or a V bar, but do not use a rope. Do not use a rope, either a straight bar or a V bar, 6 to 10 reps for the tricep press down, and if a press down machine is not available, perform one set of lying French presses for six to 10 reps Immediately after the press down in super set fashion, proceed to dips between parallel bars.

For three to five reps to failure, 3:00 to 5:00. If you can do more than five reps with your body weight, then add weight, and if you can't do any positive or full range dips, then place a chair or bench between the dip bars. Stand up into the straight arm locked elbow position and lower yourself in negative fashion, taking several seconds to reach the bottom. Then stand up on the chair into the straight arm position and do it again.

When you can perform up to 10 negative dips with each Rep taking several seconds to complete, you should be able to do regular full range dips. Okay 96 hours later is day four.

Original music by David Meaker, YouTube Creator

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