Superman-7

Superman-7 This is a training protocol to be used for lagging muscles, or for some serious off-season size gains. I will use this program for cycles of 6-8 weeks tops to avoid over training. Superman-7 is a combination of two of the most popular training protocols to date. It combines parts of DC and Hany's Rahmbods 7's protocol. For those unfamiliar with what these are I will explain further. DC is a training program that you train muscles more frequently and intensely. For our purposes today we will only be looking at the intense part because in this program we aren't increasing the frequency. For DC training you will do a proper warm-up of 2-3 sets of 15-20 reps with some type of warm-up exercise (flyes, exts, lat-pulldowns, db laterals, db curls, rope ext's). After a proper warm-up you will choose a mass gaining exercise such as (Incline Barbell Press, Squats, Deadlifts, Smith Machine Shoulder Press, Barbell Curls, Close Grip Bench Press). You will do a sets 20,15, and 12 repetitions. After that you will do one Superman set or that's what I call it...lol. You will do 10 reps take a 10 second break, 5-7 reps, take a 10 second break, and then 3-5 more reps. After this you will do some lite stretching to avoid to much muscle stiffness, unlike dc's extreme stretching, we don't want to do to much. When you have completed the first part of the workout the real fun begins. Now we get back to regular training 2 exercises 3-4 sets 8-12 reps for Chest, Back, and Legs, and 1 exercise of 4 sets for Bis and Tris. For Chest this would be Db Press and Hammer Strength work, for Legs it would be Leg Press and Lunges, for Back it would be Pull-downs and some form of a Row, for Shoulders it would be some type of Db Press and a Rear Delt exercise, for Biceps it would be Db Curls or Preacher Curls, and for Triceps it would be Dips or Overhead Db Ext. Now if you were able to complete the workout thus far we are ready for some polish work, some 7's. You will perform 7 sets 12-15 reps with only 30 seconds break in between sets. For this we will choose a finishing movement. For Chest Flyes, Cable Crossovers, or Pec-Dec, for Legs this would be Leg Exts of Leg Curls, for Back this would be Chins or Straight Arm Pulldowns, For Biceps Incline Db curls or Some form of Cable Curl, for Triceps this would be Rope Exts or Underhand Cable Exts. A Sample Workout would look like this: Chest Incline Db Flye 20/15/15 Incline Barbell Press 20/15/12/10 then 10 second break 5-7 more reps then 10 second break then 3-5 more reps Light Stretching Flat Db Press 12/10/8/8 Incline Hammer Strength Press 12/10/8/8 Pec-Dec 7 sets 12-15 reps 30 second break Dan Margolis