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NO-XPLODE and Cellmass?

I think it's moreso to get your breath back than muscle recovery
 
Last edited:
Haha, after doing 10x10, I feel like I'm wasting time. Got used to the hardcore workout with minimal rest. Oh well :)
 
[FONT=&quot]Day 1[/FONT][FONT=&quot] - Chest and Back [/FONT][FONT=&quot][/FONT]
[FONT=&quot]Exercise[/FONT][FONT=&quot][/FONT]
[FONT=&quot]Sets[/FONT][FONT=&quot][/FONT]
[FONT=&quot]Reps[/FONT][FONT=&quot][/FONT]
[FONT=&quot]Tempo[/FONT][FONT=&quot][/FONT]
[FONT=&quot]Rest Interval[/FONT][FONT=&quot][/FONT]
[FONT=&quot]A-1 Decline Dumbbell Presses, Semi-Supinated Grip(palms facing each other)[/FONT][FONT=&quot][/FONT]
[FONT=&quot]10[/FONT][FONT=&quot][/FONT]
[FONT=&quot]10[/FONT][FONT=&quot][/FONT]
[FONT=&quot]4 0 2 0[/FONT][FONT=&quot][/FONT]
[FONT=&quot]90 sec[/FONT][FONT=&quot][/FONT]
[FONT=&quot]A-2 Chin-Ups (palms facing you)[/FONT][FONT=&quot][/FONT]
[FONT=&quot]10[/FONT][FONT=&quot][/FONT]
[FONT=&quot]10[/FONT][FONT=&quot][/FONT]
[FONT=&quot]4 0 2 0[/FONT][FONT=&quot][/FONT]
[FONT=&quot]90 sec[/FONT][FONT=&quot][/FONT]
[FONT=&quot]B-1 Incline Dumbbell Flyes[/FONT][FONT=&quot][/FONT]
[FONT=&quot]3[/FONT][FONT=&quot][/FONT]
[FONT=&quot]10-12[/FONT][FONT=&quot][/FONT]
[FONT=&quot]3 0 2 0[/FONT][FONT=&quot][/FONT]
[FONT=&quot]60 sec[/FONT][FONT=&quot][/FONT]
[FONT=&quot]B-2 One-Arm Dumbbell Rows[/FONT][FONT=&quot][/FONT]
[FONT=&quot]3[/FONT][FONT=&quot][/FONT]
[FONT=&quot]10-12[/FONT][FONT=&quot][/FONT]
[FONT=&quot]3 0 2 0[/FONT][FONT=&quot][/FONT]
[FONT=&quot]60 sec[/FONT][FONT=&quot][/FONT]
​
[FONT=&quot]Notes:[/FONT][FONT=&quot] Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. Incidentally, I only recommend three sets of ten in this program for the "B" exercises. The "B" exercises constitute supplementary work, and doing ten sets of them would result in overtraining. [/FONT][FONT=&quot][/FONT]
[FONT=&quot]Day 2 [/FONT][FONT=&quot]- Legs and Abs [/FONT][FONT=&quot][/FONT]
[FONT=&quot]Exercise[/FONT][FONT=&quot][/FONT]
[FONT=&quot]Sets[/FONT][FONT=&quot][/FONT]
[FONT=&quot]Reps[/FONT][FONT=&quot][/FONT]
[FONT=&quot]Tempo[/FONT][FONT=&quot][/FONT]
[FONT=&quot]Rest Interval[/FONT][FONT=&quot][/FONT]
[FONT=&quot]A-1 Back Squats[/FONT][FONT=&quot][/FONT]
[FONT=&quot]10[/FONT][FONT=&quot][/FONT]
[FONT=&quot]10[/FONT][FONT=&quot][/FONT]
[FONT=&quot]4 0 2 0[/FONT][FONT=&quot][/FONT]
[FONT=&quot]90 sec[/FONT][FONT=&quot][/FONT]
[FONT=&quot]A-2 Lying Leg Curls[/FONT][FONT=&quot][/FONT]
[FONT=&quot]10[/FONT][FONT=&quot][/FONT]
[FONT=&quot]10[/FONT][FONT=&quot][/FONT]
[FONT=&quot]4 0 2 0[/FONT][FONT=&quot][/FONT]
[FONT=&quot]90 sec[/FONT][FONT=&quot][/FONT]
[FONT=&quot]B-1 Low-Cable Pull-Ins*[/FONT][FONT=&quot][/FONT]
[FONT=&quot]3[/FONT][FONT=&quot][/FONT]
[FONT=&quot]15 - 20[/FONT][FONT=&quot][/FONT]
[FONT=&quot]2 0 2 0[/FONT][FONT=&quot][/FONT]
[FONT=&quot]60 sec[/FONT][FONT=&quot][/FONT]
[FONT=&quot]B-2 Seated Calf Raises[/FONT][FONT=&quot][/FONT]
[FONT=&quot]3[/FONT][FONT=&quot][/FONT]
[FONT=&quot]15 - 20[/FONT][FONT=&quot][/FONT]
[FONT=&quot]2 0 2 0[/FONT][FONT=&quot][/FONT]
[FONT=&quot]60 sec[/FONT][FONT=&quot][/FONT]
​
[FONT=&quot](*Take a [/FONT][FONT=&quot]weightlifting belt[/FONT][FONT=&quot] and buckle it. Attach it to the low pulley of a cable crossover machine. Lie down on your back in front of the machine, and hook your feet in the belt. Then pull your knees towards your chest.) [/FONT][FONT=&quot][/FONT]
[FONT=&quot]Notes:[/FONT][FONT=&quot] Rest 90 seconds between each "A" exercise and each superset; rest 60 seconds between each "B" exercise and each superset. [/FONT][FONT=&quot][/FONT]
[FONT=&quot]Day 3[/FONT][FONT=&quot] - Off [/FONT][FONT=&quot][/FONT]
[FONT=&quot]Day 4 [/FONT][FONT=&quot]- Arms and Shoulders[/FONT][FONT=&quot] [/FONT][FONT=&quot][/FONT]
[FONT=&quot]Exercise[/FONT][FONT=&quot][/FONT]
[FONT=&quot]Sets[/FONT][FONT=&quot][/FONT]
[FONT=&quot]Reps[/FONT][FONT=&quot][/FONT]
[FONT=&quot]Tempo[/FONT][FONT=&quot][/FONT]
[FONT=&quot]Rest Interval[/FONT][FONT=&quot][/FONT]
[FONT=&quot]A-1 Parallel Bar Dips[/FONT][FONT=&quot][/FONT]
[FONT=&quot]10[/FONT][FONT=&quot][/FONT]
[FONT=&quot]10[/FONT][FONT=&quot][/FONT]
[FONT=&quot]4 0 2 0[/FONT][FONT=&quot][/FONT]
[FONT=&quot]90 sec[/FONT][FONT=&quot][/FONT]
[FONT=&quot]A-2 Incline Hammer Curls[/FONT][FONT=&quot][/FONT]
[FONT=&quot]10[/FONT][FONT=&quot][/FONT]
[FONT=&quot]10[/FONT][FONT=&quot][/FONT]
[FONT=&quot]4 0 2 0[/FONT][FONT=&quot][/FONT]
[FONT=&quot]90 sec[/FONT][FONT=&quot][/FONT]
[FONT=&quot]B-1 Bent-Over Dumbbell Lateral Raises*[/FONT][FONT=&quot][/FONT]
[FONT=&quot]3[/FONT][FONT=&quot][/FONT]
[FONT=&quot]10 - 12[/FONT][FONT=&quot][/FONT]
[FONT=&quot]2 0 X 0[/FONT][FONT=&quot][/FONT]
[FONT=&quot]60 sec[/FONT][FONT=&quot][/FONT]
[FONT=&quot]B-2 Seated DumbbellLateral Raises[/FONT][FONT=&quot][/FONT]
[FONT=&quot]3[/FONT][FONT=&quot][/FONT]
[FONT=&quot]10 - 12[/FONT][FONT=&quot][/FONT]
[FONT=&quot]2 0 X 0[/FONT][FONT=&quot][/FONT]
[FONT=&quot]60 sec[/FONT][FONT=&quot][/FONT]
​
 
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