Brutal is for those guys who need to pack the muscle on - this is a two workout system - Workout #1 is done in the morning, Workout #2 is done in the afternoon and Workout #3 is completed in the . Make sure you get plenty of rest on your off days and make sure you use pre and post nutrition when working with BRUTAL.
Like Bad Seed, you need to eat like a MOTHERFUCKER on this one. Don't mess around with your nutrition. If you're going in or plan on it, you need to eat clean and double your calories... eat until you're sick of eating - at least six or eight small meals a day.
Workout #1
Squats - 10-8-6 Reps
Hack Squats - 10-8-6 Reps
Straight Leg Deadlifts - 10-8 Reps
Standing Calf Raises - 12-10-8 Reps
Pullups - 8-6-4 Reps
Seated Rows - 8-6-4 Reps
Dumbbell Rows - 10-8 Reps
Hyperextension - 12-10-8 Reps
Workout #2
Flat Barbell Bench Press - 10-8-6 Reps
Incline DB Press - 10-8-6 Reps
Cable Crossovers - 10-8 Reps
Incline DB Flyes - 10-8 Reps
Shoulder Press - 10-8-6 Reps
Side Laterals - 10-8 Reps
Bent Over Raises - 10-8 Reps
Barbell Shrugs - 12-10-8 Reps
Workout #3
Dips (Emphasize Triceps) - 8-6-4 Reps
Skullcrushers - 12-10-8 Reps
Close Grip BP - 10-8 Reps
Standing EZ Bar Curls - 12-10-8 Reps
Preacher DB Curls - 10-8 Reps
Alt. Seated Hammer Curls - 20-16 Reps
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Like Bad Seed, you need to eat like a MOTHERFUCKER on this one. Don't mess around with your nutrition. If you're going in or plan on it, you need to eat clean and double your calories... eat until you're sick of eating - at least six or eight small meals a day.
Workout #1
Squats - 10-8-6 Reps
Hack Squats - 10-8-6 Reps
Straight Leg Deadlifts - 10-8 Reps
Standing Calf Raises - 12-10-8 Reps
Pullups - 8-6-4 Reps
Seated Rows - 8-6-4 Reps
Dumbbell Rows - 10-8 Reps
Hyperextension - 12-10-8 Reps
Workout #2
Flat Barbell Bench Press - 10-8-6 Reps
Incline DB Press - 10-8-6 Reps
Cable Crossovers - 10-8 Reps
Incline DB Flyes - 10-8 Reps
Shoulder Press - 10-8-6 Reps
Side Laterals - 10-8 Reps
Bent Over Raises - 10-8 Reps
Barbell Shrugs - 12-10-8 Reps
Workout #3
Dips (Emphasize Triceps) - 8-6-4 Reps
Skullcrushers - 12-10-8 Reps
Close Grip BP - 10-8 Reps
Standing EZ Bar Curls - 12-10-8 Reps
Preacher DB Curls - 10-8 Reps
Alt. Seated Hammer Curls - 20-16 Reps
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