Silver Era Full Body
The Secret for Muscle and Strength

Mauro

Muscle and Strength gains

Used Method of Progression:

Double Progression

Compound movements: 

Starting at 5 reps  using a weigth that is your 10 rep max you will add 1 rep each week until you reach 10, then you will add more weigth, 2.5kg for one hand exercises and 5kg for two hand exercises and start over at 5 reps and keep doing the same

Isolation movements:

Starting at 8 reps using a weigth that is your 12 rep max you will add one rep each week until you reach 12, then do 12 for 2 weeks and add more weigth and start over at 8 reps


The program can be used indefinitely, the program is only written until week 6, after that just do the same as before

DELOAD after week 6, deload doesn t count as a training week so restart the program at week 7

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

High Pull

Rear Delt Fly (Machine)

Incline Bench Press (Barbell)

Dumbbell Row

Lat Pulldown

Concentration Curl

Skull Crusher

Hack Squat

Leg Extension

Wrist Curls

Seated Shoulder Press (Dumbbell)

Chest Fly (Machine)

Incline Chest Fly (Dumbbell)

Wide Grip Pull-Up

Hammer Curl

Tricep Extension (Cable)

Leg Press

Deadlift (Barbell)

Hyperextension

Standing Calf Raise

Upright Row (Barbell)

Lateral Raise (Dumbbell)

Dip (Weighted)

Pendlay Row

Chin-Up (Weighted)

Shrug (Barbell)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Split Squat (Smith Machine)

Leg Curl

Overhead Press (Barbell)

Incline Bench Press (Dumbbell)

Seated Row (Cable)

Bicep Curl (Cable)

French Press

Reverse Bicep Curl (EZ Bar)

Lunge (Barbell)

Romanian Deadlift (Barbell)

Seated Calf Raise

Day 1

1 reviews for Silver Era Full Body The Secret for Muscle and Strength

Mauro