Sunday, August 29, 2010

Muscle Challenge Program

A lot of 'Muscle Loving' has been going around the blog world. It's nice to see a shift in emphasis on BUILDING YOURSELF UP, rather than starving, restricting and shrinking yourself down. While Body-Building often takes food obsession and dieting to the extreme, when stripped down to it's basics, it's just that: Body / Building. Building the body up. I like to think of weight lifting as 'building myself up'- this gives it a positive connotation, versus an unhealthy obsession to achieve some sort of body ideal. It also makes me feel empowered (as in I am the one who is building myself up: doing the work, reaping the rewards), and strong.
In honor of this lovely lady, I decided to post a weight lifting/training program, aimed to push your limits, and set new highs. This can be adapted by everyone- whether you lift 5lbs or 50lbs, the aim is to top your personal best, and gain strength and muscle mass.

Train to complete failure on every set.
These are all broken into identical set/reps equations: 5 sets of 5 reps, followed by 3 Sets of 20 Reps, with the exception of Alternating Dumbbell Curls, which you push to do 3 sets of 21 reps.
                                                             Sets        Reps          Sets        Reps
Back and Biceps
1. Bent-over Barbell Rows                        5               5              3             20
2. Lat Pulldowns                                       5               5              3             20
3.One arm dumbbell curls                          5              5               3            20
4.Standing Barbell curls                             5              5               3            20
5.Alternating Dumbbell curls                      5              5               3            21

Chest and Abs                                         Sets     Reps            Sets          Reps
1. Flat Bench Press                                     5            5               3                  20
2. Incline Dumbbell Press
3. Pec Deck/ Cable Converter
4. Weighted Incline Sit Ups
5.Weighted Ball Crunch
All exercised repeated as # 1 (5,5,3,20)

Legs and Calves                                   Sets            Reps         Sets              Reps
1. Barbell Squats                                       5               5                 3                   20
2.Stiff-Legged Deadlifts        
3.Dumbbell (weighted)l Lunges
4.Standing Calf Raises
5.Seated Calf Raises
All exercises repeated in the 5,5,3,20 set/reps split as listed on #1

Shoulders and Triceps                          Sets           Reps         Sets             Reps
1. Seated Dumbbell Shoulder Press           5               5                 3                 20
2. Lateral Dumbbell Raises
3.Dumbbell Shrugs
3.Close Gripped Bench Press
5. Skull Crushers

 It may not seem like a lot, but remember TO FAILURE. EVERY SET. Also, challenge yourself to increase your weight every week or 2 weeks. Keep tearing up those muscle fibers, and remember to properly recover with rapid acting Whey Protein Isolate within 40min- the sooner the better. Recovery is where your muscles are made! Take advantage, incorporate Nutrient Timing, and optimize your workouts; MAXIMIZE YOUR RESULTS. Remember to keep proper form!

For my inspiration, click on ALICA MARIE'S OFFICIAL SITE! LOVE HER!!!


  1. Aw thanks for mentioning me!! That looks like a great workout.. never would have thought to do 5 reps, then 20! Does that engage more muscle fibers?