heres the widow maker

THOUGHT ID BRING THIS OUT OF THE ARCIVES FOR BEING BADASS IM KEEPING A JOURNAL OF MY EXSPERIANCE WITH IT CHECK IT OUT
 
 
 
 
 
 
 
Widow-Maker Power Workout – A Four-Week Plan

The purpose of this plan, devised by Coach Sean “Sully” Sullivan of Cape Cod, Massachusetts, is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise.

Here is the Plan:

Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise

Stretch or Pose the working muscle between sets for 20-30 seconds.

Day 1:
Incline Bench Dumbbell Press – 6 x 6, 1 X 20
Flat Bench Dumbbell Press – 6 x 6, 1 X 20
High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4
Heavy Laterals – 3 x 8
Press Down – 4 x 10
Decline Dumbbell Extensions - 4 X 8

Day 2:
Leg Press – 6 x 6, 1 X 40
Squats – 6 x 6, 1 X 30
Hack Squat – 6 x 6, 1 X 20
Leg Curl s– 5 x 8
Leg Extensions – 4 x 10

Day 3:
Reverse Grip Barbell Row – 6 x 6, 1 X 20
Medium Grip Pull Down – 6 x 6, 1 X 20
Dead Lifts – 6 x 6, 1 X 30
Barbell Curls – 4 x 6
Preacher Curls – 4 x 10

Day 4:
Lunges - 6 X 6, 1 X 20
Seated Leg Curls - 6 x 6
Wide stance Squats (feet out wide, toes pointed out) - 6 X 6, 1 X 50
Dumbbell Stiff Leg Dead Lifts - 6 X 6
Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 X 6

Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.

Do Cardio on off days from weights, 20 minutes of HITT or intervals. Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 being interval or HITT.

6ft 1in
272

i just noticed the 50 rep squats and stuff lol forget that hahaha

ooohhhh c'mmmmoooonnnn
 
**** loads of caffine and you'll do fine lol how u think i feel im going to be carb depleted
 
 
i'll have to go pretty low because i could only do 21 reps w/ 155 lbs couple weeks back when i did a leg burnout

6ft 1in
272

i'll try it out after i'm done getting my pt cert. as i dont think i'll have the oomf to get it done how its supposed to be done right now

if that was the only way to get results i'd stop lifting in a second