Cut & Jacked

This training program is super intense & designed to take you to a new level with Strength, Stamina & Lean Gains of Muscle as you drop body fat and weight. Progressive Overload training with particular movements included which I explained below & included a video link. Progressive Overload requires several “warm-up” sets and only has two intense working sets per move. Your warm-up sets are crucial for more volume please understand how warm-up sets work. Example / My top set of flat Dbell press is 130 lbs & my first move of the day. - here is my approach to 130 Warm-up 1: 30x12 Warm-up 2: 45x 10 Warm-up 3: 60x 6 Warm-up 4 80x3 Warm-up 5: 100x 2 Warm-up 6: 115x 2 Move 2 Incline barbell press: 225 top set My approach for warm-ups is this. 25 per side for 10 45 per side for 6 45 and 25 per side for 4 225 as my top set: as many reps as possible that are called for in the training plan. As you move on in training, you can bring down your warm-up sets to only one or two before each movement and sometimes you d even need warm-up sets. What are drop sets. - Use a super heavy set but w good form - Complete the maximum amount of reps that you can while keeping good form and control - Once you can no longer push out another rep, drop the weight by 25 to 35% and begin working immediately, there should be no more than 10 seconds between stopping and starting https://youtu.be/3fKRz-VSmS4 - You want to take each rep to failure. - What is Rest-Pause - We are doing it differently. I want you to use less weight than you did in your top set. Do all you can do.. - rest for 15 seconds and go again, using the same weight - Get as many reps as possible again. - your goal is to end w a total of 10-14 reps over 3 sets of rest-pause Example: Set 1 I did 4 reps Set 2 I did 3 reps Set 3: I did 3 reps So, therefore, I have 10 total reps over my three sets Below is a link to my YouTube, where explain progressive overload to you https://youtu.be/3fKRz-VSmS4