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Somanabolic Weight Training

Notice
The following program requires you to perform supersets. If you are familiar with supersets by all means continue on, but if you have not heard of them or need a refresher please read the next couple of paragraphs so you have a full understanding.

Supersets

Supersets are essentially two exercises performed back to back that commonly target opposing muscle groups, namely one agonist and one antagonist (also known as push and pull) muscle group. Examples of such muscles are the biceps and triceps, hamstrings and quads, and chest and back. They are also different from normal sets as you don't rest between exercises, whereas you would normally take anywhere from 30 seconds to 2 minutes depending on your somatotype. Note on cardio: As you know by now, Meso-Endomorph somatotypes generally carry higher body fat percentages due to a slower metabolism. Although it is a great somatotype for gaining strength, you really have to be cognoscente of the potential to add unwanted weight in unsightly areas such as the lower abdomen, face and neck. Sticking to the Somanabolic Muscle Maximizer will definitely serve as a great benefit but it is HIGHLY recommended that you have a solid cardiovascular plan along with your Weight Training Program. My studies show that Meso-Endomorphs must commit to 3 sessions per week at 25-30 minutes of low intensity cardio to ensure that no unwanted body fat is being added. Low intensity cardio is much more beneficial for fat loss than high intensity

Somanabolic Muscle Maximizer

www.themusclemaximizer.com

2010.
All rights reserved.

Somanabolic Weight Training

Note on abs/core training: Your core training is important, but the concern of this 9 week program is to packon as much muscle possible without any fat. Because of this, the SWT's focus is on your weight training regimen. There is not a required abdominal/core training component in this particular 9 week program. That being said, it is recommended that you train your core 2-3 times per week for 10-15 minutes. The focus of your exercises should be balanced between lower, middle and upper abdomen as well as your obliques.

Somanabolic Muscle Maximizer

www.themusclemaximizer.com

2010.
All rights reserved.

Somanabolic Weight Training

Week 1-3
Week 1 3 Push Days, 2 Pull Days Week 2 2 Push Days,3 Pull Days Week 3 3 Push Days, 2 Pull Days
(Day 1, 2, 3, 4, 1) (Day 2, 3, 4, 1, 2) (Day 3, 4,1, 2,3)

Day 1 - Push
Rest

Exercise
Superset #1 Barbell Bench Press Tricep pushdown Superset #2 Military Shoulder Press Leg Press Superset #3 Squats Calf Raises

Warm up xreps

Working Setsx Reps

Between SuperSets

Failure Sets

Beyond Failure (sets)

Total Sets

1x10-12 1x10-12

4x10-12 4x10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

5 sets 5 sets

1x10-12 1x10-12

4x10-12 4x10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

5 sets 5 sets

1x10-12 1x10-12

4x10-12 4x10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

5 sets 5 sets

Day 2-Pull
Working Setsx Reps Rest Between Sets Beyond Failure (sets)

Exercise
Superset #1 Lat Pulldown Dumbell bicep curl Superset #2 Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbell)
Somanabolic Muscle Maximizer

Warm up xreps

Failure Sets

Total Sets

1x10-12 1x10-12

4x10-12 4x10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

5 sets 5 sets

1x10-12 1x10-12

4x10-12 4x10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

5 sets 5 sets

1x10-12 1x10-12

4x10-12 4x10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

5 sets 5 sets

www.themusclemaximizer.com

2010.
All rights reserved.

Somanabolic Weight Training

Day 3 - Push
Warm up xreps Working Setsx Reps Rest Between Sets Failure Sets Beyond Failure (sets) Total Sets

Exercise
Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Pec Deck Skull Crushers

1x10-12 1x10-12

4x10-12 4x10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

5 sets 5 sets

1x10-12 1x10-12

4x10-12 4x10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

5 sets 5 sets

1x10-12 1x10-12

4x10-12 4x10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

5 sets 5 sets

Day 4- Pull
Warm up xreps Working Setsx Reps Rest Between Sets Failure Sets Beyond Failure (sets) Total Sets

Exercise
Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 One Armed Dumbell Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls
Somanabolic Muscle Maximizer

1x10-12 1x10-12

4x10-12 4x10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

5 sets 5 sets

1x10-12 1x10-12

4x10-12 4x10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

5 sets 5 sets

1x10-12 1x10-12

4x10-12 4x10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

5 sets 5 sets

www.themusclemaximizer.com

2010.
All rights reserved.

Somanabolic Weight Training

Week 4-6
Week 4 2 Push Days, 3 Pull Days Week 5 3 Push Days,2 Pull Days Week 6 2 Push Days, 3 Pull Days (Day 4, 1,2,3,4) (Day 1, 2, 3, 4, 1) (Day 2, 3, 4, 1, 2)

Day 1 - Push
Rest

Exercise

Warm up xreps 1x10-12 1x10-12

Working Setsx Reps


5 x10-12 5 x 10-12

Between SuperSets
45 sec 45 sec

Failure Sets

Beyond Failure (sets)


0sets 0sets

Total Sets

Superset #1 Dumbell Bench Press Tricep pushdown

0sets 0sets

6 sets 6 sets

Superset #2 Lateral Shoulder Raises Leg Press Superset #3 Squats Calf Raises

1x10-12 1x10-12

5 x 10-12 5 x 10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

6 sets 6 sets

1x10-12 1x10-12

5 x 10-12 5 x10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

6 sets 6 sets

Day 2-Pull Exercise


Warm up xreps Working Setsx Reps
5 x10-12 5 x 10-12

Rest Between Sets


45 sec 45 sec

Failure Sets

Beyond Failure (sets)


0sets 0sets

Total Sets

Superset #1 Close Grip Lat Pulldown Seated Dumbell Curl

1x10-12 1x10-12

0sets 0sets

6 sets 6 sets

Superset #2 Wide Grip Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (Barbell)

1x10-12 1x10-12

5 x 10-12 5 x 10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

6 sets 6 sets

1x10-12 1x10-12

5 x 10-12 5 x 10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

6 sets 6 sets

Somanabolic Muscle Maximizer 2010. All rights reserved.

www.themusclemaximizer.com

Somanabolic Weight Training

Day 3 - Push
Warm up xreps
Working Setsx Reps Rest Between Sets
Failure Sets

Exercise
Superset #1 Dumbell Incline Bench Press Overhead Rope Extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Cable Crossover Fly Front Delt Raises

Beyond Failure (sets)

Total Sets

1 x1 0 - 1 2 1 x1 0 - 1 2

5 x10-12 5 x10-12

45 sec 45 sec

0sets

0sets 0sets

0sets 0sets

6 sets 6 sets

1 x1 0 - 1 2 1 x1 0 - 1 2

5 x10-12 5 x 10-12

45 sec 45 sec

0sets

0sets

6 sets 6 sets

0sets

0sets

1 x1 0 - 1 2 1 x1 0 - 1 2

5 x 10-12 5 x 10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

6 sets 6 sets

Day 4- Pull

Exercise
Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 Underhand Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls
Somanabolic Muscle Maximizer

Warm up xreps

Working Setsx Reps

Rest Between Sets

Failure Sets

Beyond Failure (sets)

Total Sets

1 x1 0 - 1 2 1 x1 0 - 1 2

5 x10-12 5 x 10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

6 sets 6 sets

1 x1 0 - 1 2 1 x1 0 - 1 2

5 x 10-12 5 x 10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

6 sets 6 sets

1 x1 0 - 1 2 1 x1 0 - 1 2

5 x 10-12 5 x10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

6 sets 6 sets

www.themusclemaximizer.com

2010.
All rights reserved.

Somanabolic Weight Training

Week 7-9
Week 7 3 Push Days, 2 Pull Days Week 8 2 Push Days, 3 Pull Days Week 9 3 Push Days, 2 Pull Days (Day 3, 4, 1,2,3) (Day 4, 1,2,3,4) (Day 1, 2, 3, 4, 1)

Day 1 - Push
Working Setsx Reps
Rest Betw een SuperSets Failure Sets

Exercise
Superset #1 Barbell Bench Press Tricep pushdown Superset #2 Military Shoulder Press Leg Press Superset #3 Squats Calf Raises

Warm up xreps

Beyond Failure (sets)

Total Sets

1 x1 0 - 1 2 1 x1 0 - 1 2

4x10-12 4x10-12

45 sec 45 sec

1 x1 0 - 1 2 1 x1 0 - 1 2

0sets 0sets

6 sets 6 sets

1 x1 0 - 1 2 1 x1 0 - 1 2

4x10-12 5 x10-12

45 sec 45 sec

1 x1 0 - 1 2

0sets

6 sets 6 sets

0sets

0sets

1 x1 0 - 1 2 1 x1 0 - 1 2

5 x 10-12 5 x 10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

6 sets 6 sets

Day 2-Pull Exercise


Warm up xreps Working Setsx Reps 4x10-12 4x10-12
Rest Betw een Sets 45 sec 45 sec 1 x1 0 - 1 2 1 x1 0 - 1 2 Failure Sets

Beyond Failure (sets)


0sets 0sets

Total Sets

Superset #1 Lat Pulldown Dumbell bicep curl

1 x1 0 - 1 2 1 x1 0 - 1 2

6 sets 6 sets

Superset #2 Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbell)

1 x1 0 - 1 2 1 x1 0 - 1 2

4x10-12 5 x10-12

45 sec 45 sec

1 x1 0 - 1 2

0sets

6 sets 6 sets

0sets

0sets

1 x1 0 - 1 2 1 x1 0 - 1 2

5 x 10-12 5 x 10-12

45 sec 45 sec

0sets 0sets

0sets 0sets

6 sets 6 sets

Somanabolic Muscle Maximizer 2010. All rights reserved.

www.themusclemaximizer.com

Somanabolic Weight Training

Day 3 - Push
Warm up xreps Working Setsx Reps Rest Between Sets Failure Sets Beyond Failure (sets) Total Sets

Exercise
Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Pec Deck Skull Crushers

1x10-12 1x10-12

4x10-12 4x10-12

45 sec 45 sec

1 x1 0 - 1 2 1 x1 0 - 1 2

0sets 0sets

6 sets 6 sets

1x10-12 1x10-12

4x10-12 5 x10-12

45 sec 45 sec

1 x1 0 - 1 2

0sets

6 sets 6 sets

0sets

0sets

1x10-12 1x10-12

5 x 10-12 5 x 10-12

45 sec 45 sec

0sets

0sets

6 sets 6 sets

0sets

0sets

Day 4- Pull
Warm up xreps Working Setsx Reps Rest Between Sets Failure Sets Beyond Failure (sets) Total Sets

Exercise
Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 One Armed Dumbell Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls
Somanabolic Muscle Maximizer

1x10-12 1x10-12

4x10-12 4x10-12

45 sec 45 sec

1 x1 0 - 1 2 1 x1 0 - 1 2

0sets 0sets

6 sets 6 sets

1x10-12 1x10-12

4x10-12 5 x10-12

45 sec 45 sec

1 x1 0 - 1 2

0sets

6 sets 6 sets

0sets

0sets

1x10-12 1x10-12

5 x 10-12 4x10-12

45 sec 45 sec

0sets 1 x1 0 - 1 2

0sets 0sets

6 sets 6 sets

www.themusclemaximizer.com

2010.
All rights reserved.