The Muscle Couple has had a rough week.

Jay decided it was time for a new beginning professionally and our Child Care provider facility burned to the ground.  To make things worse, it all happened in the same 24 span! 

We believe things happen for a reason and we are now proceeding to the next stage in our development.  We have a lot of things going on at the current moment but we’re hopeful it won’t deter us from blogging more and more.

Here is our first legit blog of the New Year.  Our new workout program.

<NOTE> Anh is still currently unable to train and Jay is training with a very close friend.

We’ve been employing this new program for about 4 weeks now and the results for both of us have been AMAZING!  In fact, I’m so excited over this new program, I’m willing to guarantee if you follow it to the letter, you’ll see DRAMATIC RESULTS in less than 2 months.

With that said, it’s not easy to perform and it takes a lot of focus and dedication every training session.   We’ll discuss it more over the next couple of weeks and months.

Here it is, in all it’s Naked Devilry.

Day 1: Chest-Back-Upper and Lower Abs

• Machine Seated Chest Press-1 Warm Up Set at 70% of 1 Rep Max (8-12 Reps) and 1 Rest Pause Set with 65-75% of 1RM 10-7-5(Targeted Rep Range)
• Pull-Up Machine w/Assistance-Same
• Decline Hammer Presses-Same
• Hammer Machine Rows-Same
• Cable Flyes-Same
• Cable Underhanded Pull Downs-Same
• Hanging Knee Ups-Same
• Decline Ab Crunches/Or Weighted Cable Ab Curl Machine-Same

Day 2:  Biceps-Triceps-Calves-Low Back

• Standing Barbell Curl-Same sets and rep ranges as above
• Incline DB Skull Crushers-Same
• Preacher Curl(Machine is Optimal)-Same
• Rope Tricep Pushdown with 1 Second Lockout-Same
• DB Hammer Concentration Curls-Same
• Dumbbell or Cable One Arm Tricep Extension-Same
• Calf Exercise that is Ballistic(focus on stretching Gastroc)-2 High Rep Sets til Failure
• Low Back Extensions-3 Sets of 15 Reps with slow pause and squeeze erectors

Day 3: Delts-Quads-Hamstrings-Upper Abs

• Standing Barbell Behind the Neck Presses-Same sets and rep ranges as above
• Dumbbell Lateral Raise-Same
• Dumbbell Front Delt Raise-Same
• Dumbbell/Smith Machine Shrugs-Same
• Machine Leg Press-Same
• Machine Leg Curls (Lying/Seated/Standing)-Same
• Decline Ab Crunches Perfect Form until Failure-3 Sets

In the next couple of weeks, we’ll be putting videos up of each exercise to give you an idea of the kind of intensity required and to demonstrate good form and technique.

The required rep range for the Rest Pause set is just a recommendation.  If you get a couple reps more or less it’s fine.

Only you can control the quality of your reps.  I would remind everybody not to cheat or use momentum.  The whole key with rest pause is destroying your muscle fibers.  You can’t do that if you’re rocking back and forth or using ancillary muscles to exert the force necessary to finish the rep.

Just concentrate and focus on the targeted muscle and stop when you can’t do another rep in perfect form.

We wish each and every one of you a Great Weekend!

MIHWCS