Size Surge Routine Phase Two, Four Weeks


Workout 1

Quadriceps
Midrange: Squats*        2x7-9
Stretch: Sissy squats        1x7-9
Contracted: Leg extensions    2x7-9

Hamstrings
Midrange and Stretch: Stiff-legged deadlifts    2x7-9
Contracted: 2x7-9

Calves
Midrange: Toes-pointed leg curls 1x7-9
Stretch: Donkey calf raises 1x12-18   
Contracted: Standing calf raises 2x 12-18

Upper chest
Midrange: Incline presses* 1x7-9
Stretch & Contracted: Incline cable flyes 1x7-9

Lower chest
Midrange: Bench presses* 2x7-9
Stretch & Contracted: Decline cable flyes 1x7-9


Triceps
Midrange: Lying triceps extensions 2x7-9
Stretch: Overhead extensions 1x7-9
Contracted: Dumbbell kickbacks 1x7-9

*Do one to two light warmup sets with 50 percent of your work on the first set and 70 percent on the second prior to your two work sets.

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