T Nation

12 Days of Extreme Intensity


#1

Dear friends,

I took two weeks off from work.
For the past three days I did not train at all.
For the next 12 days straight I will train harder than I have ever trained before.
The following cycle will be done four times, no rest days, no bullshit.

30 seconds rest between exercises, 120 seconds rest between trisets.

*** Day 1 ***
Morning Workout
- Barbell Bench Press - 10 sets of 3
- Back Squat - 10 sets of 4
- Dumbbell Shoulder Press - 10 sets of 5
Evening Workout
- Barbell Row - 10 sets of 4
- Deadlift - 10 sets of 3
- Barbell Curl - 10 sets of 5

*** Day 2 ***
Morning Workout
- Dumbbell Incline Bench Press - 10 sets of 8
- Front Squat - 10 sets of 8
- Barbell Miltary Press - 10 sets of 8
Evening Workout
- Dumbbell Row - 10 sets of 8
- Deadlift - 10 sets of 6
- Dumbbell Curl - 10 sets of 8

*** Day 3 ***
Morning Workout
- Dips - 10 sets of 12
- Hack Squat - 10 sets of 12
- Barbell Upright Row - 10 sets of 15
Evening Workout
- Bodyweight Pullups - 10 sets of 8
- Barbell Shrugs - 10 sets of 20
- Hammer Curl - 10 sets of 15


#2

sounds ok.. but to keep high intensity you might need more rest between sets and lower reps. intensity is relative to your one rep max, not how short you rest.


#3

my friend, i will wish you good luck.


#4

What's your diet gonna look like?