20 lbs.

of Hollywood muscle - superhero workout

Weeks 1-4: Lateral head of the shoulders and traps
Weeks 5-8: Biceps and clavicular portion of the pectoral
Weeks 9-12: Shoulders

WEEKS 1-4: Lateral head of the shoulders and traps

Monday (Shoulders conjugate/Traps heavy)
1. Seated dumbbell press: 4 x 6-8
2. Upright rowing: 3 x 10-12
3. Seated incline lateral raise: 3 x 10-12
4. Arnold press: 3 x 8-10
5. Lateral raise: 1 x 100 (take pauses if needed)
6. Barbell power shrugs: 5 x 5
Tuesday (Quads/Hams/Biceps/Triceps)
1. Back squat: 1 x 15, 1 x 12, 1 x 8, 1 x 20
2. Romanian deadlift: 1 x 12, 1 x 10, 1 x 8, 1 x 15
3. Barbell curl: 3 x 6-8
4. Close-grip decline press: 3 x 6-8
5. Preacher curl: 3 x 10-12
6. Decline dumbbell triceps extension: 3 x 10-12
7. Hammer curl: 3 x 12-15
8. Cable triceps extension: 3 x 12-15
Thursday (Traps conjugate/Shoulders heavy)
1. Barbell shrugs: 4 x 6-8
2. Haney shrugs (behind the back shrugs in the Smith machine): 3 x 10-12
3. Upright rowing: 3 x 10-12
4. Standing calf machine shrugs: 3 x 8-10
5. Rear delt machine: 1 x 100
6. Military press: 5 x 5

Saturday (Chest/Back)
1. Incline bench press: 3 x 6-8
2. Bent over barbell rowing: 3 x 6-8
3. Flat dumbbell bench press: 3 x 10-12
4. Lat pulldown: 3 x 10-12

5. Decline bench press: 3 x 12-15

6. Seated rowing: 3 x 12-15

Weeks 5-8: Biceps and clavicular portion of the pectoral

Monday (Upper chest conjugate/Biceps heavy)
1. Incline bench press: 4 x 6-8
2. Low-incline dumbbell press (stop short of lockout) : 3 x 10-12
3. Incline cable flies: 3 x 10-12
4. Low-pulley crossover: 3 x 8-10
5. Bench press: 1 x 100 (take pauses if needed)
6. Barbell curl: 5 x 5
Tuesday (Quads/Hams)
1. Back squat: 1 x 15, 1 x 12, 1 x 8, 1 x 20
2. Romanian deadlift: 1 x 12, 1 x 10, 1 x 8, 1 x 15
3. Leg press: 3 x 10-12
4. Gironda leg curl (leg curl with an elevated torso, as in a push-up position) : 3
x 10-12
5. Leg curl: 1 x 100
Thursday (Biceps conjugate/Upper chest heavy)
1. Barbell curl: 4 x 6-8
2. Reverse preacher curl: 3 x 10-12
3. Hammer curl: 3 x 10-12
4. Machine curl 2/1 technique (lift with 2 arms, lower in 5 seconds with 1 arm) :
3 x 5-6 per side
5. Preacher curl: 1 x 100
6. High incline dumbbell press: 5 x 5
Saturday (Back/Triceps)
1. Barbell rowing: 3 x 6-8
2. Fat-man pull-ups: 3 x max
3. Weighted chins: 3 x 6-8
4. Lat pulldown: 3 x 10-12
5. Decline EZ-bar triceps extension: 5 x 6-8
6. Rope triceps extension: 5 x 12-15

Weeks 9-12: Shoulders

Monday (quadriceps/hamstrings)
1. Back squat: 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
2. Leg press: 3 x 10-12 reps
3. Leg extension: 3 x 10-12 reps
4. Romanian deadlift: 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
Tuesday (Shoulders/Back)
1. Upright rowing: 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
2. Seated incline dumbbell lateral raise: 4 x 12-15
3. Cable lateral raise (one arm at a time) : 3 x 15-20 per arm
4. Barbell rowing: 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
5. Lat pulldown: 1 x 10, 1 x 8, 1 x 6, 1 x 8, 1 x 10
6. Haney shrugs: 3 x 12-15 reps
Thursday (Biceps/Triceps)
1. Preacher curl: 4 x 8-10
2. Alternate dumbbell curl: 4 x 10-12 per arm
3. Reverse barbell curl: 4 x 12-15
4. Close-grip bench press: 4 x 8-10
5. Lying barbell triceps extension: 4 x 10-12
6. Rope triceps extension: 4 x 12-15
Saturday (Chest/Shoulders)
1. Decline dumbbell press: 3 x 8-10
2. Dips: 3 x max
3. Cable crossover: 3 x 12-15
4. Seated dumbbell press: 4 x 8-10
5. Standing lateral raise: 4 x 10-12
6. Front dumbbell raise: 4 x 12-15