THE G.E.T. TRAINING WORKSHEETSSLOW TWITCH FIBER TYPE

PHASE 1: CTTS - WEEK 1-6

DISCLAIMER NOTICE

The advice and information contained in this workout component may not be appropriate for all individu-als. Therefore, the author, employees, company, affiliates, or any other parties involved in the creation or promotion of this workout and nutrition program are not responsible for any injuries or health conditions that may result from advice, opinions, and workouts contained in any Vince Del Monte workout and nutri-tion system. The information in this workout and nutrition program are the opinions of the author and are not a replacement for medical advice. You should consult a physician before starting any diet or exercise program. If you choose to follow the workout and nutrition program without consulting your physician, you are doing so at your own risk. We claim no responsibility for any injuries you might sustain. Exercises include tutorials and detailed descriptions to give you the information you need to be able to perform the exercise with proper form. However, it is your responsibility to warm up properly, determine the weight you will use, perform each movement correctly, get professional supervision if you’re unsure of an exercise technique and ultimately to decide whether or not you are capable of performing the exercise/workout without sustaining injury.

All Rights ReservedCopyright © 2015 – Vince Del Monte and VinceDelMonteFitness.com. All rights are reserved. You may not distribute this report in any way. You may not sell it, or reprint any part of it without written consent from the author, except for the inclusion of brief quotations in a review.

http://go.vincedelmontefitness.com/go/49269/nnmb2

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 1

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 13 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

SLOW TWITCH FIBER TYPEPHASE 1: CONSTANT TENSION TIMED SETS

WEEKS 1-6

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 1

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 14 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

SLOW TWITCH FIBER TYPEPHASE 1: CONSTANT TENSION TIMED SETS

WEEK 1

TRAINING SPLITDay Workout Bodypart (s) Trained

Monday Workout One Back, Biceps

Tuesday Workout Two Quads, Calves, Abs and HIIT*

Wednesday Off -

Thursday Workout Three Chest, Triceps

Friday Workout Four Hamstrings, Calves, Abs and HIIT*

Saturday Workout FiveShoulders and Optional Barbell Complex

or Strength Circuit*

Sunday Off -

*CARDIO PROTOCOL*

If you have more than 30 pounds of fat to lose, follow the cardio protocol for all 3 phases.

If you have more than 20 pounds of fat to lose, follow the cardio protocol during phases 2 and 3.

If you have less than 10 pounds of fat to lose, follow the cardio protocol during phase 3 only.

NOTES

Don’t do more cardio than is prescribed. (This is the maximum amount you should be doing.) For intervals, focus on all-out efforts and don’t “pace” yourself.

The best tools for cardio are incline treadmill sprints, sled pushes, wingates, uphill sprints, and stairclimber.

If you add in a Barbell Complex or Strength Circuit, use any workout of your choice. Click here to purchase the Barbell Complex and Strength Circuit Workouts.

https://members.vincedelmontefitness.com/programs/shredded-6

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 1

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 15 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT ONE – BACK AND BICEPS

Order Exercise Sets Duration Tempo Rest

A Wide Pronated Grip Pull Up 3 40 sec 4020 60 sec

B Meadows Row 3 40 sec ea 4020 60 sec

C Bent Barbell Row 3 40 sec 4020 60 sec

D EZ Curl Bar Scott Curls 3 40 sec 4020 45 sec

E DB Incline Curls – Supinating Grip 3 40 sec 4020 45 sec

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 1

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 16 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT TWO – QUADS, CALVES, AND ABS

Order Exercise Sets Duration Tempo Rest

A Barbell Back Squat 3 40 sec 4020 90 sec

B DB Bulgarian Split Squat (rear foot elevated) 3 40 sec ea 4020 90 sec

C Leg Press 3 40 sec 4020 90 sec

D Toe Presses (calf raise on leg press machine) 3 40 sec 4020 60 sec

E Hanging Garhammer Raise (90 degrees and up) 3 40 sec 4020 60 sec

F HIIT Cardio 6 20 sec MAX SPEED 80 sec

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 1

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 17 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT THREE – CHEST AND TRICEPS

Order Exercise Sets Duration Tempo Rest

A Barbell Bench Press 3 40 sec 4020 60 sec

B DB Incline Press 3 40 sec 4020 60 sec

C DB Flat Squeeze Press 3 40 sec 4020 45 sec

D Dips 3 40 sec 4020 45 sec

E DB Parillo Press 3 40 sec 4020 45 sec

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 1

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 18 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT FOUR – HAMSTRINGS, CALVES, ABS

Order Exercise Sets Duration Tempo Rest

A Deadlift 3 40 sec 4020 90 sec

B Lying Leg Curl 3 40 sec 4020 90 sec

C Barbell RDL – toes elevated on plates 3 40 sec 4020 90 sec

D Seated Calf 3 40 sec 4020 60 sec

E Low Pulley Rope Crunch on Swiss Ball 3 40 sec 4020 60 sec

F HIIT Cardio 6 20 sec MAX SPEED 80 sec

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 1

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 19 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT FIVE – SHOULDERS

Order Exercise Sets Duration Tempo Rest

A Barbell Shoulder Press 3 40 sec 4020 60 sec

B Eccentric Emphasis “L” Lateral Raise 3 40 sec 4020 60 sec

C Seated Cable Face Pull with Rope Attachment 3 40 sec 4020 60 sec

D Optional Barbell Complex or Strength Circuit

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 2

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 210 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

SLOW TWITCH FIBER TYPEPHASE 1: CONSTANT TENSION TIMED SETS

WEEK 2

TRAINING SPLITDay Workout Bodypart (s) Trained

Monday Workout One Back, Biceps

Tuesday Workout Two Quads, Calves, Abs and HIIT

Wednesday Off -

Thursday Workout Three Chest, Triceps

Friday Workout Four Hamstrings, Calves, Abs and HIIT

Saturday Workout FiveShoulders and Optional Barbell Complex

or Strength Circuit

Sunday Off -

**This week we are going to incorporate an intensifier technique for the ALL work sets of the indicated movements. The intensifier is isometric holds AFTER you reach failure in your time duration.

For example, on DB incline curls for ALL sets, you will curl until you reach your targeted set duration, and then you’ll HOLD in the bottom ¼ position for as long as you possibly can to further induce more time under tension on the muscles. Mind over matter!

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 2

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 211 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT ONE – BACK AND BICEPS

Order Exercise Sets Duration Tempo Rest

A Wide Pronated Grip Pull Up 3 50 sec** 4020 60 sec

B Meadows Row 3 50 sec ea 4020 60 sec

C Bent Barbell Row 3 50 sec 4020 60 sec

D EZ Curl Bar Scott Curls 3 50 sec 4020 45 sec

E DB Incline Curls – Supinating Grip 3 50 sec** 4020 45 sec

**Wide Pronated Pull Up – Isometric hold in bottom ¼ position after each set**DB Incline curls – Isometric hold in bottom ¼ position after each set

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 2

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 212 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT TWO – QUADS, CALVES, AND ABS

Order Exercise Sets Reps Tempo Rest

A Barbell Back Squat 3 50 sec 4020 90 sec

B DB Bulgarian Split Squat (rear foot elevated) 3 50 sec ea** 4020 90 sec

C Leg Press 3 50 sec** 4020 90 sec

D Toe Presses (calf raise on leg press machine) 3 50 sec** 4020 60 sec

E Hanging Garhammer Raise (90 degrees and up) 3 50 sec 4020 60 sec

F HIIT Cardio 8 20 sec MAX SPEED 80 sec

**DB Bulgarian Split Squat – Isometric hold in top ¼ position after each set**Leg Press – Isometric hold in top ¼ position after each set**Toe Press – Isometric hold in bottom ¼ position after each set

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 2

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 213 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT THREE – CHEST AND TRICEPS

Order Exercise Sets Reps Tempo Rest

A Barbell Bench Press 3 50 sec 4020 60 sec

B DB Incline Press 3 50 sec ** 4020 60 sec

C DB Flat Squeeze Press 3 50 sec 4020 45 sec

D Dips 3 50 sec** 4020 45 sec

E DB Parillo Press 3 50 sec 4020 45 sec

**DB Incline Press – Isometric hold in bottom ¼ position after each set**Dips – Isometric hold in top ¼ position after each set

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 2

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 214 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT FOUR – HAMSTRINGS, CALVES, ABS

Order Exercise Sets Reps Tempo Rest

A Deadlift 3 50 sec 4020 90 sec

B Lying Leg Curl 3 50 sec** 4020 90 sec

C Barbell RDL – toes elevated on plates 3 50 sec** 4020 90 sec

D Seated Calf 3 50 sec** 4020 60 sec

E Low Pulley Rope Crunch on Swiss Ball 3 50 sec 4020 60 sec

F HIIT Cardio 8 20 sec MAX SPEED 80 sec

**Lying Leg Curl – Isometric hold in bottom ¼ position after each set**Barbell RDL (toes elevated on plates) – Isometric hold in bottom ¼ position after each set**Seated Calf – Isometric hold in bottom ¼ position after each set

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 2

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 215 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT FIVE – SHOULDERS

Order Exercise Sets Reps Tempo Rest

A Barbell Shoulder Press 3 50 sec** 4020 60 sec

B Eccentric Emphasis “L” Lateral Raise 3 50 sec** 4020 60 sec

C Seated Cable Face Pull with Rope Attachment 3 50 sec** 4020 60 sec

D Optional Barbell Complex or Strength Circuit

**Barbell Shoulder Press – Isometric hold in bottom ¼ position after each set**L- Lateral Raise (toes elevated on plates) – Isometric hold in top ¼ position after each set**Seated Cable Face Pull – Isometric hold in top ¼ position after each set (contracted)

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 3

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 316 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

SLOW TWITCH FIBER TYPEPHASE 1: SUSTAINED STRESS TIMED SETS

WEEK 3

TRAINING SPLITDay Workout Bodypart (s) Trained

Monday Workout One Back, Biceps

Tuesday Workout Two Quads, Calves, Abs and HIIT

Wednesday Off -

Thursday Workout Three Chest, Triceps

Friday Workout Four Hamstrings, Calves, Abs and HIIT

Saturday Workout FiveShoulders and Optional Barbell Complex

or Strength Circuit

Sunday Off -

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 3

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 317 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT ONE – BACK AND BICEPS

Order Exercise Sets Duration Tempo Rest

A Wide Pronated Grip Pull Up 3 60 sec 3020 45 sec

B Meadows Row 3 60 sec ea 3020 45 sec

C Bent Barbell Row 3 60 sec 3020 45 sec

D EZ Curl Bar Scott Curls 3 60 sec 3020 30 sec

E DB Incline Curls – Supinating Grip 3 60 sec 3020 30 sec

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 3

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 318 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT TWO – QUADS, CALVES, AND ABS

Order Exercise Sets Reps Tempo Rest

A Barbell Back Squat 3 60 sec 3020 60 sec

B DB Bulgarian Split Squat (rear foot elevated) 3 60 sec ea 3020 60 sec

C Leg Press 3 60 sec 3020 60 sec

D Toe Presses (calf raise on leg press machine) 3 60 sec 3020 45 sec

E Hanging Garhammer Raise (90 degrees and up) 3 60 sec 3020 45 sec

F HIIT Cardio 10 20 sec MAX SPEED 80 sec

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 3

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 319 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT THREE – CHEST AND TRICEPS

Order Exercise Sets Reps Tempo Rest

A Barbell Bench Press 3 60 sec 3020 45 sec

B DB Incline Press 3 60 sec 3020 45 sec

C DB Flat Squeeze Press 3 60 sec 3020 45 sec

D Dips 3 60 sec 3020 45 sec

E DB Parillo Press 3 60 sec 3020 45 sec

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 3

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 320 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT FOUR – HAMSTRINGS, CALVES, ABS

Order Exercise Sets Reps Tempo Rest

A Deadlift 3 60 sec 3020 60 sec

B Lying Leg Curl 3 60 sec 3020 60 sec

C Barbell RDL – toes elevated on plates 3 60 sec 3020 60 sec

D Seated Calf 3 60 sec 3020 45 sec

E Low Pulley Rope Crunch on Swiss Ball 3 60 sec 3020 45 sec

F HIIT Cardio 10 20 sec MAX SPEED 80 sec

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 3

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 321 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT FIVE – SHOULDERS

Order Exercise Sets Reps Tempo Rest

A Barbell Shoulder Press 3 60 sec 3020 45 sec

B Eccentric Emphasis “L” Lateral Raise 3 60 sec 3020 45 sec

C Seated Cable Face Pull with Rope Attachment 3 60 sec 3020 45 sec

D Optional Barbell Complex or Strength Circuit

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 4

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 422 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

SLOW TWITCH FIBER TYPEPHASE 1: CONSTANT TENSION TIMED SETS

WEEK 4

TRAINING SPLITDay Workout Bodypart (s) Trained

Monday Workout One Back, Biceps

Tuesday Workout Two Quads, Calves, Abs and HIIT

Wednesday Off -

Thursday Workout Three Chest, Triceps

Friday Workout Four Hamstrings, Calves, Abs and HIIT

Saturday Workout FiveShoulders and Optional Barbell Complex

or Strength Circuit

Sunday Off -

**This week we are going to incorporate an intensifier technique for the ALL work sets of the indicated movements. The intensifier is isometric holds AFTER you reach failure in your time duration.

For example, on DB incline curls for ALL sets, you will curl until you reach your targeted set duration, and then you’ll HOLD in the bottom ¼ position for as long as you possibly can to further induce more time under tension on the muscles. Mind over matter!

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 4

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 423 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT ONE – BACK AND BICEPS

Order Exercise Sets Duration Tempo Rest

A Wide Pronated Grip Pull Up 4 50 sec** 3020 45 sec

B Meadows Row 4 50 sec ea 3020 45 sec

C Bent Barbell Row 4 50 sec 3020 45 sec

D EZ Curl Bar Scott Curls 4 50 sec 3020 30 sec

E DB Incline Curls – Supinating Grip 4 50 sec** 3020 30 sec

**Wide Pronated Pull Up – Isometric hold in bottom ¼ position after each set**DB Incline curls – Isometric hold in bottom ¼ position after each set

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 4

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 424 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT TWO – QUADS, CALVES, AND ABS

Order Exercise Sets Reps Tempo Rest

A Barbell Back Squat 4 50 sec 3020 60 sec

B DB Bulgarian Split Squat (rear foot elevated) 4 50 sec ea** 3020 60 sec

C Leg Press 4 50 sec** 3020 60 sec

D Toe Presses (calf raise on leg press machine) 4 50 sec** 3020 45 sec

E Hanging Garhammer Raise (90 degrees and up) 4 50 sec 3020 45 sec

F HIIT Cardio 12 20 sec MAX SPEED 80 sec

**DB Bulgarian Split Squat – Isometric hold in top ¼ position after each set**Leg Press – Isometric hold in top ¼ position after each set**Toe Press – Isometric hold in bottom ¼ position after each set

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 4

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 425 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT THREE – CHEST AND TRICEPS

Order Exercise Sets Reps Tempo Rest

A Barbell Bench Press 4 50 sec 3020 45 sec

B DB Incline Press 4 50 sec** 3020 45 sec

C DB Flat Squeeze Press 4 50 sec 3020 45 sec

D Dips 4 50 sec** 3020 45 sec

E DB Parillo Press 4 50 sec 3020 45 sec

**DB Incline Press – Isometric hold in bottom ¼ position after each set**Dips – Isometric hold in top ¼ position after each set

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 4

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 426 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT FOUR – HAMSTRINGS, CALVES, ABS

Order Exercise Sets Reps Tempo Rest

A Deadlift 4 50 sec 3020 60 sec

B Lying Leg Curl 4 50 sec** 3020 60 sec

C Barbell RDL – toes elevated on plates 4 50 sec** 3020 60 sec

D Seated Calf 4 50 sec** 3020 45 sec

E Low Pulley Rope Crunch on Swiss Ball 4 50 sec 3020 45 sec

F HIIT Cardio 12 20 sec MAX SPEED 80 sec

**Lying Leg Curl – Isometric hold in bottom ¼ position after each set**Barbell RDL (toes elevated on plates) – Isometric hold in bottom ¼ position after each set**Seated Calf – Isometric hold in bottom ¼ position after each set

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 4

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 427 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT FIVE – SHOULDERS

Order Exercise Sets Reps Tempo Rest

A Barbell Shoulder Press 4 50 sec** 3020 45 sec

B Eccentric Emphasis “L” Lateral Raise 4 50 sec** 3020 45 sec

C Seated Cable Face Pull with Rope Attachment 4 50 sec** 3020 45 sec

D Optional Barbell Complex or Strength Circuit

**Barbell Shoulder Press – Isometric hold in bottom ¼ position after each set**L- Lateral Raise (toes elevated on plates) – Isometric hold in top ¼ position after each set**Seated Cable Face Pull – Isometric hold in top ¼ position after each set (contracted)

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 5

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 528 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

SLOW TWITCH FIBER TYPEPHASE 1: CONSTANT TENSION TIMED SETS

WEEK 5 - DE-LOAD WEEK

TRAINING SPLITDay Workout Bodypart (s) Trained

Monday Workout One Back, Biceps

Tuesday Workout Two Quads, Calves, Abs

Wednesday Off -

Thursday Workout Three Chest, Triceps

Friday Workout Four Hamstrings, Calves, Abs

Saturday Workout FiveShoulders and Optional Barbell Complex

or Strength Circuit

Sunday Off -

**This is a de-load week that is designed to maximize recovery, muscle growth, and performance in week 6. Push the weights hard, but the volume is greatly reduced….. You’ll only be doing ONE work set per exercise!**

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 5

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 529 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT ONE – BACK AND BICEPS

Order Exercise Sets Duration Tempo Rest

A Wide Pronated Grip Pull Up 1 60 sec 3010 30 sec

B Meadows Row 1 60 sec ea 3010 30 sec

C Bent Barbell Row 1 60 sec 3010 30 sec

D EZ Curl Bar Scott Curls 1 60 sec 3010 20 sec

E DB Incline Curls – Supinating Grip 1 60 sec 3010 20 sec

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 5

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 530 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT TWO – QUADS, CALVES, AND ABS

Order Exercise Sets Reps Tempo Rest

A Barbell Back Squat 1 60 sec 3010 45 sec

B DB Bulgarian Split Squat (rear foot elevated) 1 60 sec ea 3010 45 sec

C Leg Press 1 60 sec 3010 45 sec

D Toe Presses (calf raise on leg press machine) 1 60 sec 3010 30 sec

E Hanging Garhammer Raise (90 degrees and up) 1 60 sec 3010 30 sec

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 5

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 531 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT THREE – CHEST AND TRICEPS

Order Exercise Sets Reps Tempo Rest

A Barbell Bench Press 1 60 sec 3010 30 sec

B DB Incline Press 1 60 sec 3010 30 sec

C DB Flat Squeeze Press 1 60 sec 3010 30 sec

D Dips 1 60 sec 3010 30 sec

E DB Parillo Press 1 60 sec 3010 30 sec

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 5

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 532 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT FOUR – HAMSTRINGS, CALVES, ABS

Order Exercise Sets Reps Tempo Rest

A Deadlift 1 60 sec 3010 45 sec

B Lying Leg Curl 1 60 sec 3010 45 sec

C Barbell RDL – toes elevated on plates 1 60 sec 3010 45 sec

D Seated Calf 1 60 sec 3010 30 sec

E Low Pulley Rope Crunch on Swiss Ball 1 60 sec 3010 30 sec

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 5

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 533 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT FIVE – SHOULDERS

Order Exercise Sets Reps Tempo Rest

A Barbell Shoulder Press 1 60 sec 3020 30 sec

B Eccentric Emphasis “L” Lateral Raise 1 60 sec 3020 30 sec

C Seated Cable Face Pull with Rope Attachment 1 60 sec 3020 30 sec

D Optional Barbell Complex or Strength Circuit

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 6

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 634 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

SLOW TWITCH FIBER TYPEPHASE 1: CONSTANT TENSION TIMED SETS

WEEK 6

TRAINING SPLITDay Workout Bodypart (s) Trained

Monday Workout One Back, Biceps

Tuesday Workout Two Quads, Calves, Abs and HIIT

Wednesday Off -

Thursday Workout Three Chest, Triceps

Friday Workout Four Hamstrings, Calves, Abs and HIIT

Saturday Workout FiveShoulders and Optional Barbell Complex

or Strength Circuit

Sunday Off -

**This week we are going to incorporate an intensifier technique for the ALL work sets of the indicated movements. The intensifier is isometric holds AFTER you reach failure in your time duration.

For example, on DB incline curls for ALL sets, you will curl until you reach your targeted set duration, and then you’ll HOLD in the bottom ¼ position for as long as you possibly can to further induce more time

under tension on the muscles. Mind over matter!

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 6

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 635 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT ONE – BACK AND BICEPS

Order Exercise Sets Duration Tempo Rest

A Wide Pronated Grip Pull Up 4 70 sec** 3010 30 sec

B Meadows Row 4 70 sec ea 3010 30 sec

C Bent Barbell Row 4 70 sec 3010 30 sec

D EZ Curl Bar Scott Curls 4 70 sec 3010 20 sec

E DB Incline Curls – Supinating Grip 4 70 sec** 3010 20 sec

**Wide Pronated Pull Up – Isometric hold in bottom ¼ position after each set**DB Incline curls – Isometric hold in bottom ¼ position after each set

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 6

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 636 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT TWO – QUADS, CALVES, AND ABS

Order Exercise Sets Reps Tempo Rest

A Barbell Back Squat 4 70 sec 3010 45 sec

B DB Bulgarian Split Squat (rear foot elevated) 4 70 sec ea** 3010 45 sec

C Leg Press 4 70 sec** 3010 45 sec

D Toe Presses (calf raise on leg press machine) 4 70 sec** 3010 30 sec

E Hanging Garhammer Raise (90 degrees and up) 4 70 sec 3010 30 sec

F HIIT Cardio 8 20 sec MAX SPEED 60 sec

**DB Bulgarian Split Squat – Isometric hold in top ¼ position after each set**Leg Press – Isometric hold in top ¼ position after each set**Toe Press – Isometric hold in bottom ¼ position after each set

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 6

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 637 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT THREE – CHEST AND TRICEPS

Order Exercise Sets Reps Tempo Rest

A Barbell Bench Press 4 70 sec 3010 30 sec

B DB Incline Press 4 70 sec** 3010 30 sec

C DB Flat Squeeze Press 4 70 sec 3010 30 sec

D Dips 4 70 sec** 3010 30 sec

E DB Parillo Press 4 70 sec 3010 30 sec

**DB Incline Press – Isometric hold in bottom ¼ position after each set**Dips – Isometric hold in top ¼ position after each set

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 6

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 638 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT FOUR – HAMSTRINGS, CALVES, ABS

Order Exercise Sets Reps Tempo Rest

A Deadlift 4 70 sec 3010 45 sec

B Lying Leg Curl 4 70 sec** 3010 45 sec

C Barbell RDL – toes elevated on plates 4 70 sec** 3010 45 sec

D Seated Calf 4 70 sec** 3010 30 sec

E Low Pulley Rope Crunch on Swiss Ball 4 70 sec 3010 30 sec

F HIIT Cardio 8 20 sec MAX SPEED 60 sec

**Lying Leg Curl – Isometric hold in bottom ¼ position after each set**Barbell RDL (toes elevated on plates) – Isometric hold in bottom ¼ position after each set**Seated Calf – Isometric hold in bottom ¼ position after each set

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 6

SLOW TWITCH FIBER TYPEPHASE 1: CTTS - WEEK 639 NO NONSENSE MUSCLE BUILDING 2.0THE G.E.T. TRAINING WORKSHEETS

WORKOUT FIVE – SHOULDERS

Order Exercise Sets Reps Tempo Rest

A Barbell Shoulder Press 4 70 sec** 3020 30 sec

B Eccentric Emphasis “L” Lateral Raise 4 70 sec** 3020 30 sec

C Seated Cable Face Pull with Rope Attachment 4 70 sec** 3020 30 sec

D Optional Barbell Complex or Strength Circuit

**Barbell Shoulder Press – Isometric hold in bottom ¼ position after each set**L- Lateral Raise (toes elevated on plates) – Isometric hold in top ¼ position after each set**Seated Cable Face Pull – Isometric hold in top ¼ position after each set (contracted)