Total Body Training (Page 1)

http://garbes.us/Muscle_Revolution_2008/mmr2008.htm

 

 
Week 1  (Straight Sets)   Week 3  (Straight Sets)  
Workout 1 Sets / Reps Rest Weight Date Workout 1 Sets / Reps Rest Weight Date
C Flat BB Bench Press  3 x 5 60 sec. 135 05/29/08 C -  Sumo Style Deadlift 4 x 5 60 sec. 50 Fixed 06/12/08
C -  Seated Cable Rows 3 x 5 60 sec. 100 05/29/08 C -  Neutral Grip Pull Ups 4 x 5 60 sec. 20 06/12/08
C -  Leg Press Machine 3 x 5 60 sec. 118 05/29/08 C -  Incline DB Press 4 x 5 60 sec. 70 06/12/08
C -  DB Deadlift 3 x 5 60 sec. 30 05/29/08 C -  Preacher Curls 4 x 5 60 sec. 60 06/12/08
SJ DB Hammer Curls 3 x 5 60 sec. 30 05/29/08 SJ Front Squats 4 x 5 60 sec. X 06/12/08
SJ -  Seated Calf Raises 3 x 5 60 sec. 120 05/29/08 SJ -  Seated Calf Raises 4 x 5 60 sec. X 06/12/08
Workout 2 Sets / Reps Rest Weight Date Workout 2 Sets / Reps Rest Weight Date
C Incline DB Bench Press 3 x 8 90 sec. 55 05/31/08 C Squats 4 x 8 90 sec. 80 06/16/08
C -  EZ Bar Upright Rows 3 x 8 90 sec. 55 05/31/08 C -  Seated Cable Rows 4 x 8 90 sec. 130 06/16/08
C -  Front Squats 3 x 8 90 sec. X 05/31/08 C -  Glute Ham Raise 4 x 8 90 sec. X 06/16/08
C -  Leg Extension  3 x 8 90 sec. 87.5 05/31/08 C -  Military Press 4 x 8 90 sec. 75 06/16/08
SJ -  BB Bicep Curls (Fixed Bar) 3 x 8 90 sec. 50 05/31/08 SJ -  DB Curls 4 x 8 90 sec. 35 06/16/08
SJ -  Dips 3 x 8 90 sec. 55 05/31/08 SJ -  Lying DB Tricep Extensions 4 x 8 90 sec. 35 06/16/08
Workout 3 Sets / Reps Rest Weight Date Workout 3 Sets / Reps Rest Weight Date
C Decline BB Bench 2 x 15 120 sec. 145 06/02/08 C -  Lunges 3 x 15 120 sec. 30 06/19/08
C -  Chin Ups 2 x 15 120 sec. BW 06/02/08 C -  DB Flat Bench Press 3 x 15 120 sec. 55 06/19/08
C -  Step Ups 2 x 15 120 sec. 30 06/02/08 C -  Good Mornings 3 x 15 120 sec. 30 06/19/08
C -  DB Deadlift 2 x 15 120 sec. 30 06/02/08 C -  Barbell Bicep Curls 3 x 15 120 sec. 55 06/19/08
SJ -  Seated Calf Raise 2 x 15 120 sec. 110 06/02/08 SJ -  Dips 3 x 15 120 sec. 45 06/19/08
SJ -  BB Lying Triceps Extensions 2 x 15 120 sec. 75 06/02/08 SJ -  Standing Calf Raises 3 x 15 120 sec. 180 M 06/19/08
Week 2 (Antagonistic Sets)   Week 4 (Antagonistic Sets)  
Workout 1 Sets / Reps Rest Weight Date Workout 1 Sets / Reps Rest Weight Date
C Flat BB Bench Press  3 x 5 60 sec. 155 06/05/08 C -  Sumo Style Deadlift 4 x 5 60 sec. 60 Fixed 06/21/08
C -  Seated Cable Rows 3 x 5 60 sec. 120 06/05/08 C -  Neutral Grip Pull Ups 4 x 5 60 sec. 22.5 06/21/08
C -  Leg Press Machine 3 x 5 60 sec. 125 06/05/08 C -  Incline DB Press 4 x 5 60 sec. 75 06/21/08
C -  Hack Machine 3 x 5 60 sec. 90 06/05/08 C -  Preacher Curls 4 x 5 60 sec. 65 06/21/08
SJ DB Hammer Curls 3 x 5 60 sec. 35 06/05/08 SJ Front Squats 4 x 5 60 sec. 65 06/21/08
SJ -  Seated Calf Raises 3 x 5 60 sec. 120 06/05/08 SJ -  Seated Calf Raises 4 x 5 60 sec. 130 06/21/08
Workout 2 Sets / Reps Rest Weight Date Workout 2 Sets / Reps Rest Weight Date
C Incline DB Bench Press 3 x 8 90 sec. 65 06/07/08 C Squats 4 x 8 90 sec. 85 06/23/08
C -  DB Upright Rows 3 x 8 90 sec. 55 06/07/08 C -  Seated Cable Rows 4 x 8 90 sec. 140 06/23/08
C -  Front Squats 3 x 8 90 sec. 55 06/07/08 C -  Glute Ham Raise 4 x 8 90 sec. X 06/23/08
C -  Good Mornings 3 x 8 90 sec. 20 Fixed 06/07/08 C -  Military Press 4 x 8 90 sec. 85 06/23/08
SJ -  BB Bicep Curls 3 x 8 90 sec. 55 06/07/08 SJ -  DB Curls 4 x 8 90 sec. 40 06/23/08
SJ -  Dips 3 x 8 90 sec. 60 06/07/08 SJ -  Lying DB Tricep Extensions 4 x 8 90 sec. 65 ez bar 06/23/08
Workout 3 Sets / Reps Rest Weight Date Workout 3 Sets / Reps Rest Weight Date
C Decline BB Bench 2 x 15 120 sec. 155 06/09/08 C -  Lunges 3 x 15 120 sec. 35 06/26/08
C -  Chin Ups 2 x 15 120 sec. 10 06/09/08 C -  DB Flat Bench Press 3 x 15 120 sec. 65 06/26/08
C -  Step Ups 2 x 15 120 sec. 30 06/09/08 C -  Good Mornings 3 x 15 120 sec. 35 06/26/08
C -  Regular Deadlift 2 x 15 120 sec. 50 Fixed 06/09/08 C -  Barbell Bicep Curls 3 x 15 120 sec. 60 06/26/08
SJ -  Seated Calf Raise 2 x 15 120 sec. 120 06/09/08 SJ -  Dips 3 x 15 120 sec. 50 06/26/08
SJ -  BB Lying Triceps Extensions 2 x 15 120 sec. 85 06/09/08 SJ -  Standing Calf Raises 3 x 15 120 sec. 190 M 06/26/08
Total Body Training (Page 2)  
Week 5  (Straight Sets)   Week 7  (Straight Sets)  
Workout 1 Sets / Reps Rest Weight Date Workout 1 Sets / Reps Rest Weight Date
C Squats 2 x 18 120 sec. 65  06/28/08 C Dips 3 x 18 120 sec. 35 07/14/08
C BB Lunges 2 x 18 120 sec. 75 06/28/08 C Front squats 3 x 18 120 sec. Bar 07/14/08
C Bent over BB rows 2 x 18 120 sec. 45 Fixed 06/28/08 C Seated cable rows (wide grip) 3 x 18 120 sec. 70 07/14/08
C Flat DB bench press 2 x 18 120 sec. 45 06/28/08 C Step ups BB 3 x 18 120 sec. 15 Fixed 07/14/08
SJ Standing calf raises 2 x 18 120 sec. 180 M 06/28/08 SJ Preacher curls 3 x 18 120 sec. 35 07/14/08
SJ BB curls 2 x 18 120 sec. 45 Fixed 06/28/08 SJ Standing weighted crunches 3 x 18 120 sec. BW 07/14/08
Workout 2 Sets / Reps Rest Weight Date Workout 2 Sets / Reps Rest Weight Date
C Deadlifts 2 x 8 60 sec. 70 Fixed 06/30/08 C Flat BB bench press 3 x 8 60 sec. 155 07/16/08
C Glute ham raises 2 x 8 60 sec. X 06/30/08 C Romanian Deadlifts 3 x 8 60 sec. 50 Fixed 07/16/08
C BB upright rows 2 x 8 60 sec. 55 Fixed 06/30/08 C Military Press 3 x 8 60 sec. 95 07/16/08
C BB incline bench 2 x 8 60 sec. 135 06/30/08 C Glute Ham Raises 3 x 8 60 sec. X 07/16/08
SJ Crunches  2 x 8 60 sec. BW 06/30/08 SJ Standing side raises 3 x 8 60 sec. 20 07/16/08
SJ Skull crusher 2 x 8 60 sec. 55 FIxed 06/30/08 SJ Leg curls 3 x 8 60 sec. 75 07/16/08
Workout 3 Sets / Reps Rest Weight Date Workout 3 Sets / Reps Rest Weight Date
C Goodmornings 2 x 12 90 sec. 40 Fixed 07/03/08 C Chins 3 x 12 90 sec. BW 07/19/08
C Hack squats 2 x 12 90 sec. 40 07/03/08 C DB Lunges 3 x 12 90 sec. 30 07/19/08
C Pull Ups (pronated) 2 x 12 90 sec. BW 07/03/08 C Seated military BB press 3 x 12 90 sec. 35 07/19/08
C Decline DB Bench press 2 x 12 90 sec. 45 07/03/08 C Sumo style deadlifts 3 x 12 90 sec. 50 Fixed 07/19/08
SJ Seated calf raises 2 x 12 90 sec. 90 07/03/08 SJ Close grip BB bench press 3 x 12 90 sec. 95 xed
SJ Front arm DB raises 2 x 12 90 sec. 20 07/03/08 SJ Leg raises 3 x 12 90 sec. 75 07/19/08
Week 6 (Antagonistic Sets)   Week 8 (Antagonistic Sets)  
Workout 1 Sets / Reps Rest Weight Date Workout 1 Sets / Reps Rest Weight Date
C Squats 2 x 18 120 sec. 65 07/05/08 C Dips 3 x 18 120 sec. 35 07/23/08
C BB Lunges 2 x 18 120 sec. 75 07/05/08 C Front squats 3 x 18 120 sec. 55 07/23/08
C Bent over BB rows 2 x 18 120 sec. 45 Fixed 07/05/08 C Seated cable rows (wide grip) 3 x 18 120 sec. 80 07/23/08
C Flat DB bench press 2 x 18 120 sec. 50 07/05/08 C Step ups BB 3 x 18 120 sec. 15 07/23/08
SJ Standing calf raises 2 x 18 120 sec. 190 07/05/08 SJ Preacher curls 3 x 18 120 sec. 40 07/23/08
SJ BB curls 2 x 18 120 sec. 50 Fixed 07/05/08 SJ Standing weighted crunches 3 x 18 120 sec. BW 07/23/08
Workout 2 Sets / Reps Rest Weight Date Workout 2 Sets / Reps Rest Weight Date
C Deadlifts 2 x 8 60 sec. 70 Fixed 07/07/08 C Flat BB bench press 3 x 8 60 sec. 160 07/26/08
C Gluts ham raises 2 x 8 60 sec. X 07/07/08 C Romanian Deadlifts 3 x 8 60 sec. 50 Fixed 07/26/08
C BB upright rows 2 x 8 60 sec. 60 Fixed 07/07/08 C Military Press 3 x 8 60 sec. 100 07/26/08
C BB incline bench 2 x 8 60 sec. 145 07/07/08 C Glute Ham Raises 3 x 8 60 sec. X 07/26/08
SJ Crunches  2 x 8 60 sec. BW 07/07/08 SJ Standing side raises 3 x 8 60 sec. 25 07/26/08
SJ Skull crusher 2 x 8 60 sec. 60 Fixed 07/07/08 SJ Leg curls 3 x 8 60 sec. 80 07/26/08
Workout 3 Sets / Reps Rest Weight Date Workout 3 Sets / Reps Rest Weight Date
C Goodmornings 2 x 12 90 sec. 40 Fixed 07/09 C Chins 3 x 12 90 sec. 0.025 X
C Hack squats 2 x 12 90 sec. 40 Fixed 07/09 C DB Lunges 3 x 12 90 sec. 0.025 X
C Pull Ups (pronated) 2 x 12 90 sec. 5 07/09 C Seated military BB press 3 x 12 90 sec. 0.025 X
C Decline DB Bench press 2 x 12 90 sec. 50 07/09 C Sumo style deadlifts 3 x 12 90 sec. 0.025 X
SJ Seated calf raises 2 x 12 90 sec. 100 07/09 SJ Close grip BB bench press 3 x 12 90 sec. 0.025 X

SJ Front arm DB raises

2 x 12

90 sec.

25

07/09

SJ Leg raises

3 x 12

90 sec.

0.025

X

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