Workouts for gaining size and increasing performance!

Workout 1 - Conditioning Super Challenge

< TARGETS - FAT LOSS/CARDIOVASCULAR FITNESS & ENDURANCE >

REUBEN’S CORE CONDITIONING SUPER CHALLENGE
	EXERCISE	LOAD	REPS	TEMPO	REST TIME	NOTES
1	JACK KNIFES	BODYWEIGHT	30		NO REST	START TIMER
2	DUMBBELL STEP UP’S	2 x 10kg	15 EACH LEG		NO REST
3	BARBELL REVERSE CURL	15kg	30		NO REST
4	ABDOMINAL AIR BIKE	BODYWEIGHT	1 MINUTE		NO REST
5	TRACK OR TREADMILL RUN	BODYWEIGHT	750 M		NO REST
6	BARBELL SQUAT	40kg	25		NO REST
7	BARBELL GUILLOTINE PRESS	40kg	25		NO REST
8	TRICEP DIP	BODYWEIGHT	25		NO REST
9	BARBELL CLEAN & PRESS	40kg	25		NO REST	RECORD TIME
COMPLETE CHALLENGE / RECORD TIME / EMAIL BACK TO REUBEN

Workout 2 - Shoulders

< TARGETS - MUSCLE & MASS BUILDING >

PERMANENT MUSCLE (PMT TRAINING) SHOULDERS
	EXERCISE	LOAD	REPS	TEMPO	REST TIME	NOTES
1	SEATED ARNOLD PRESS	70% - 1RM	8	1-1-2-1	NO REST
1.1	TOP TO MIDDLE DUMBBELL LATERAL RAISE	50% - 1RM	16	1-1-1-1	NO REST
1.2	SEATED BENT OVER LATERAL RAISES	50% - 1RM	FAILURE	1-1-1-0	NO REST
1.3	BARBELL CLEAN & PRESS	70% - 1RM	8	1-1-1-1	90 SEC
REPEAT THE ABOVE 4 EXERCISE SUPERSET FOR x 5 MORE SETS
PERMANENT MUSCLE (PMT TRAINING) – TRAPS
1	SEATED BENT OVER REAR DUMBBELL ROW	40% - 1RM	24	1-2-1-0	NO REST
1.1	BEHIND BACK BARBELL SHRUG	80% - 1RM	6	1-2-1-2	NO REST
1.2	BEHIND BACK BARBELL SHRUG	40% - 1RM	FAILURE	1-0-1-0	60 SEC
REPEAT THE ABOVE 3 EXERCISE SUPERSET FOR x 4 MORE SETS TO FINISH WORKOUT

Having the right plan means succeeding when others around you fail...

Now these workouts are good in their own right, but when you combine them with the right mental attitude, the right technique and the right nutrition for you all as part of a 28 week plan, the results, to be quite honest, are phenomenal.

That's what Permanent Muscle is all about. I give you every component you need to be successful in your efforts to build muscle. Whether you are a beginner or highly experienced, starting out or trying to take it to the next level, this plan will deliver.

Take a look now and see just how much is packed into the 10 chapters and 700+ pages that make up Permanent Muscle.

I can promise you that if you want to build muscle it will be time well spent.

Comments

Add New

Blake - Tempo vs. Rest

|2010-07-18 11:38:19

Rest after the set is how much time you wait before doing another... tempo is how fast you do the life. ex.bb clean and press says 1-1-1-1 so that is 1 sec. up on the clean 1 sec up on the press 1 sec on the down of the press and 1 sec down on the clean make sense hope that helps

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Anonymous

|2010-06-14 05:35:54

That back workout only targets the low section of the back, am I wrong?

Great workout as usual!

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brendan - hey

|2010-06-02 22:21:55

tryin this out tonight, thanks

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Reuben Bajada - re: back

|2010-04-02 18:10:22

Emil wrote:

hi Ruben, i am thinking about buying your book, it looks great, but as a student i really don't have money to spend, so to be sure that your workouts work I was thinking of giving your free workouts a cupple of months and see if i can get some results, and I just wondered if you could post a back workout as well :)

thanks i advanced
Emil

Hi Emil,

I already have a back workout posted on this site, you can see it here;

http://www.buildingmuscleworldwide.com/bt/back/back-building-experiment

Regards,
Reuben

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Emil - back

|2010-04-01 06:13:53

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Dan - Answer to Danilo's question

|2010-03-26 12:52:35

To answer danilo's question: Tempo is the actual speed of each rep during the lift, and Rest time is how long you rest between exercises.

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Ethan - Sweat

|2010-03-26 09:51:25

This work out looks intense! Have to try it! Permanent muscle looks GREAT, when I find the time I'm going to start it up.

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aaron - Killer workout

|2010-03-25 22:26:39

Hey Reuben,

Absolute killer shoulder workout, did this one last night & was close to throwing up a few times havent felt pain like this the day after in a while...

It reminded me of the intensity you should be training with & makes me feel like i've wasted the last 2 months at the gym...wont be wasting any more time. Buying the book tomorrow

Thats what we train for!

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jim - Great

|2010-03-25 10:34:13

i bought the book and i believe it a gold-mine of great informations.
thanks reub, ill try the "REUBEN’S CORE CONDITIONING SUPER CHALLENGE" but i want to ask you a question, can i "break" the set of an EXERCISE into two sets and add the second set before another EXERCISE?

for example jack knives. ill do 15 reps and then 15 before barbell guillotine press.
or i have to do it in a row?

thanks again! cheers

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danilo - TEMPO

|2010-03-25 06:18:05

What is the difference between TEMPO and REST TIME ?

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kevin lee - Got it

|2010-03-24 21:01:12

I also bought this book a couple days ago and I'll just say that if you think the information on reuben's website is good, wait until you see what's in this program.

It is even more than I was hopin for and I am so confident that i'm going to get results now, i'm pumped, can't wait to get it started and will be starting the workouts from next week. Thanks for everythign Rubes you're a true inspiration.

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Louis - WOO

|2010-03-24 19:15:02

bought this about 2 minutes after release (was coming home from practice) and i've only gotten the chance to read like the first 60 pages, but i've already learned a ton. thanks for putting in the hours

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michael conner - permanent muscle

|2010-03-24 18:54:54

I bought your permanent muscle book and I am going to start on monday. It looks like a lot of good information and I look forward to trying it out. It looks like it will take a while to go through the meal plans to find out the best meals to eat but that is going to be one of the things I have been lacking is a good meal plan. thanks for all of the time you put in.

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Workouts for gaining size and increasing performance!

Workout 1 - Conditioning Super Challenge

Workout 2 - Shoulders

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