posted February 22, 2000 09:39 AM            

DAY 1
Deadlift supersetted w/Flat Bench
4 Sets of 3-4 reps each - 30-45 seconds
Do you deads count ro 45 then do bench. Take 1-2 minutes and do the 2nd set, take 1-2 minutes and do the third etc......

Then take a 5minute break and do
Squats suppersetted with Standing dumbell shoulder press - 4 sets 3-4 reps each
same as above.Finish with some abs and calves Thats it! Day 1 is over. Prepare to be sore the next day, but its not a killer I cant move type of sore. Leaves you just enough for day 2 and 3

Day 2
Leg presses suppersetted with incline D-bell presses. same reps and sets as in day 1
then
Stiff leg deads supper'd with wide upright rows.
Finish of with some 3 sets of pull ups; abs and calves. ASSFCE is now readyf or day 3 and 4

Day 3
The pain is over - its time for straight sets.
Front or Back Squats - 2-3 sets - 8-12 reps
Incline or flat bench - 2-3 sets 8-12 reps
Bent Row 2-3 sets 8-12 reps
Lateral raise - 2-3 sets 8-12 reps
Stiff leg dead -2-3 set 8-12 reps
Heavy Bi curls - 2-3 set - 2-3 reps
Nose Breakers - 2-3 set 2-3 reps
THats it for day 3. By now most of your muscles should feel sore, used up, tight, constantly pumped, and you really dont want to think about any more compound movements because all your major movers are telling you to take at least 2 days off. DONT STOP - GIVE ASSFACE 1 more day! Move on to day 4, its all fun.

Day 4 - Strictly Isolation Exercises - Everything today is done in a 5-1-1 tempo - thats 5 to lower or stretch, 1 second pause, 1 second contraction. MOve quickly between sets, maybe 30 seconds rest. 2 sets, 10-15 reps for all exercises listed -
Abs Crunch
Standing Calf extension
Leg Extension
Lying Leg Curl
Seated Cable Rows with a rope
Cable Fly's
Lateral Raise
Incline Curl
OVerhead Cable Triceps press
Shoulder shrugs on a standing calf machine
Leg Lifts
Seated calf
GO stretch everypart you have, or hit a treadmill for 5-10 minutes at a moderate pace.

You have just hit every part, either directly, indirectly, heavy, moderate, and need to recoop. Take the next 3 days and eat like a champ, you will find your muscles hold shape, pump, and you actually tighten up because of the volume and calories you burn hitting your whole body every day for 4 days. 'Face has added about 3-4 extra pump pounds that hold thru a weekend, just in time for me to get home and train normal during the next week. Most of the extra pumpage dissolves in about 4-5 days, but hey, its time to start training again anyway!!

Where ASSFACE walks, musles grow.

posted February 22, 2000 10:46 AM            

thanks for the program will try it when all this damn snow melts.