Brutal

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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