Training: OskarFaarkrog.com
Important
notes:
1. This
training
routine
is
a
specialization
training
routine,
which
means
it
is
not
ideal
for
beginners
(you
should
first
build
a
solid
overall
foundation
and
then
sculpt
individual
body
parts
after
the
foundation
has
been
built).
If
you
can’t
do
15
pull-‐ups
and
25
diamond
push
ups
with
perfect
form,
work
on
these
two
exercises
first
to
build
some
basic
strength.
2. This
training
routine
is
a
chest
mass
building
routine,
therefore
you
need
to
be
in
a
caloric
surplus.
To
be
in
a
caloric
surplus
and
benefit
optimally
from
it,
you
need
to
already
be
lean
(at
minimum
a
flat
and
lean
waist,
but
preferably
a
4
pack),
therefore
get
lean
before
you
do
this
training
routine
and
make
sure
you
eat
enough
calories
to
grow
your
chest.
3. Do
this
training
routine
for
maximum
4
weeks
at
a
time
to
reduce
the
risk
of
injuries
and
muscular
imbalances.
4. Never
skip
warm-‐up
and
stretching.
Personal
Training:
OskarFaarkrog.com
Sunday:
OFF
Exercise
instructional
videos:
http://www.bodybuilding.com/exercises/
Personal
Training:
OskarFaarkrog.com
Explanations
DB
=
Dumbbell
RM
=
Repetition
Max
Example:
My
military
press
5RM
is
130
pounds.
In
other
words,
I
can
do
130
pounds
for
a
maximum
of
5
repetitions.
When
I
attempt
the
6th
repetition
I
reach
muscular
failure
and
thereby
I’m
unable
to
complete
that
repetition.
To
find
your
repetition
maxes,
take
2-‐3
days
out
of
your
schedule
to
test
them
on
each
lift
while
you’re
fresh.
Alternatively,
you
can
estimate
your
repetition
maxes
and
then
adjust
the
weight
during
the
workout
to
find
one
that
you
can
fit
into
the
prescribed
repetition
ranges.
MAX
Max
means
that
you
take
your
set
to
complete
muscular
failure,
e.g.
when
you
drop
to
the
floor
during
diamond
push
ups.
1a
and
1b
This
essentially
means
that
you
do
two
exercises
back-‐to-‐back,
also
called
a
SUPERSET.
Here’s
how
it
looks
for
low
cable
flys
and
diamond
push
ups
on
your
HIGH
INTENSITY
CHEST
DAY:
• Step
1:
Perform
8-‐12
reps
of
low
cable
flys
with
your
20RM.
• Step
2:
Immediately
drop
down
and
max
out
on
diamond
push
ups.
• Step
3:
Rest
2
minutes.
You
perform
step
1-‐3
a
total
of
4
times
to
achieve
4
supersets
on
the
two
exercises.
The
same
principle
applies
for
2a
and
2b.
Personal
Training:
OskarFaarkrog.com
Muscle
Progression
A
lot
of
people
believe
that
you
need
to
always
ADD
WEIGHT
to
exercises
to
add
muscle
mass.
The
truth
is
that
adding
weight
is
only
ONE
VARIABLE
out
of
many:
• Increase
frequency
/
Train
the
same
muscle
more
often.
• Increase
time-‐under-‐tension
/
Perform
the
movements
with
more
control,
using
the
target
muscle.
• Add
sets.
• Do
more
reps.
• Increase
intensity
through
supersets.
• Lower
rest
times.
This
workout
uses
all
the
progression
variables
above.
If
you’re
used
to
do
a
regular
bodybuilding
workout,
the
fact
that
you
start
doing
this
one
will
be
enough
to
stress
your
body
to
grow:
• The
high
volume
day
will
most
likely
have
you
doing
more
sets
and
reps
than
you’re
used
to.
• The
high
intensity
day
will
most
likely
have
you
training
at
a
higher
intensity
than
you’re
used
to
since
you’re
supersetting
chest
exercises.
• You
will
be
training
chest
4
days
a
week
which
most
likely
is
more
than
you’re
doing
now,
so
the
frequency
variable
will
also
be
satisfied.
In
other
words,
as
long
as
you
push
yourself
each
workout,
get
a
great
pump
and
eat
enough
to
gain
weight,
your
upper
and
inner
chest
will
grow
because
the
stimulation
will
be
there
for
that
to
happen.
Mind-‐Muscle
Connection
You
want
to
focus
on
the
upper
and
inner
chest
since
those
are
the
2
parts
most
people
lack.
The
lower
chest
will
get
plenty
of
work
since
the
chest
is
one
big
muscle
consisting
of
a
bunch
of
muscle
fibers.
When
you
do
the
exercises
in
this
Personal
Training:
OskarFaarkrog.com
program,
you
will
be
emphasizing
the
muscle
fibers
around
the
upper
and
inner
chest,
but
the
lower
chest
muscle
fibers
will
also
do
work
so
there
will
be
absolutely
no
need
to
do
any
additional
lower
chest
exercises
such
as
the
bench
press
or
push
up.
Forget
everything
about
heavy
weights
on
your
chest
days.
Instead,
use
light
weights
on
each
exercise.
I’m
usually
one
of
the
biggest
guys
in
my
gym
and
I
often
use
10
pound
dumbbells
and
one
of
the
lowest
weights
on
the
stack
on
flys.
If
you
want
bigger
muscles,
the
weight
you
do
on
a
lift
isn’t
nearly
as
important
as
HOW
you
perform
the
lift
and
how
often
you
train
it.
Instead
of
thinking
about
lifting
more
weight
each
workout,
think
about
how
you
can
make
light-‐moderate
weights
harder
by
engaging
your
upper
chest
and
inner
chest
more
on
each
exercise.
Rep
Tempo
Each
exercise
repetition
has
two
phases:
1)
Negative
phase
and
2)
Positive
phase.
The
negative
phase
is
the
“lowering
phase”
phase
of
each
rep,
and
the
positive
phase
is
the
“pulling
or
pushing
phase”
of
each
rep.
Most
people
use
too
much
weight,
so
they
end
up
pushing
or
pulling
so
much
weight
that
they
cannot
control
it
properly
on
the
negative
phase.
Generally
speaking,
you
want
to
spend
about
2
seconds
on
the
positive
phase
and
3
seconds
on
the
negative
phase.
In
the
beginning
it’s
useful
to
count
in
your
head,
but
as
time
goes
on
it
becomes
so
natural
to
you
that
you
won’t
have
to
count.
Avoiding
Injuries
Since
this
is
the
first
time
you
perform
a
training
routine
by
me,
I
want
you
to
test
it
out
and
let
me
know
if
you
experience
any
kind
of
pain
with
these
exercises.
If
you
do
experience
any
pain,
look
up
alternative
exercises.
Never
push
through
pain
in
training,
since
that
will
lead
to
injuries
that
will
set
you
back
a
lot.
Personal
Training:
OskarFaarkrog.com
Personal
Training:
OskarFaarkrog.com
Upper
Body
Stretching
(To
Be
Done
After
Every
Work
Out)
Ø Arm
over
head
shoulder
stretch:
http://www.buzzle.com/images/exercises/man-‐doing-‐overhead-‐
shoulder-‐stretch.jpg
Ø Standing
chest
stretch:
http://www.bodybuilding.com/fun/images/2007/richardc1_straightarm
stretch1.jpg
Do
1
set
where
you
hold
each
stretch
for
1
minute
each
side
and
do
them
right
after
each
other.
Lower
Body
Stretching
(To
Be
Done
After
Hamstring
Curls
On
The
Strength
Maintenance
Day)
Ø Standing
hamstring
stretch:
http://www.fitbie.com/sites/default/files/stand-‐ham-‐stretch-‐female.jpg
Ø Open
lizard
hip
stretch:
http://media2.onsugar.com/files/2012/04/16/4/192/1922729/65fb7d
b592e2d825_side-‐hip-‐opener.xxxlarge_1.jpg
Ø Standing
quad
stretch:
http://www.runnersworld.co.uk/uploads/images/Medium/5264.jpg
Do
1
set
where
you
hold
each
stretch
for
1
minute
each
side
and
do
them
right
after
each
other.
Stretching
Note
The
pictures
linked
to
each
stretching
exercise
are
of
people
with
good
flexibility.
If
you
do
not
have
good
flexibility
(the
case
with
most
people
new
to
training),
you
will
not
be
able
to
go
far
in
your
stretches.
The
key
is
to
not
push
further
than
to
the
point
where
you
can
feel
a
gentle
stretch.
Stretching
should
never
be
painful.
Furthermore,
you
want
to
relax
as
much
as
possible
and
focus
on
your
breathing
during
each
stretch.
Personal
Training:
OskarFaarkrog.com
This
program
took
me
several
years
to
create
so
I
hope
you
find
it
useful!
Be
proud
but
stay
hungry,
Oskar
Faarkrog
Send
your
success
story
to
OskarF92@gmail.com
Sign
up
for
my
transformation
program
waiting
list
here:
http://oskarfaarkrog.com/transformation-‐program/