Total cost: $10.00

Fiber Density Upper Lower Arms Split 3 Day Plan Level 4

1 Week / 3 Days per Week / Intermediate

Why Purchase

Specific Muscle Fiber Density Training method, developed by renowned Strength coach Cal Dietz. It is suitable for athletes or anyone looking to improve their fitness level.

Purchase Plan

Total cost: $10.00

Fiber Density Upper Lower Arms Split 3 Day Plan Level 4

1 Week / 3 Days per Week / Intermediate

Fiber Density Upper Lower Arms Split 3 Day Plan Level 4

1 Week / 3 Days per Week / Intermediate

Why Purchase

Specific Muscle Fiber Density Training method, developed by renowned Strength coach Cal Dietz. It is suitable for athletes or anyone looking to improve their fitness level.

Day 1
Day 2
Day 3

Workout Plan Includes:

Ask A Trainer

Workout Plan Logging

Advanced Workout Stats

Purchase Workout Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	Incline Bench Press Isometric Fast Twitch	Incline Bench Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Incline Bench DB Isometric Fast Twitch	Incline Bench DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Fly High to Low Cable/Kaiser Isometric Fast Twitch	Fly High to Low Cable/Kaiser Isometric Fast Twitch 1 sets, reps--:--:--, --:-- rest	1	--:--:--	--		--:--
	Incline Bench Press Rack Isometric Fast Twitch	Incline Bench Press Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Chest Fly Rack Isometric Fast Twitch	Chest Fly Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Chest Fly High Rack Isometric Fast Twitch	Chest Fly High Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Incline Bench BB Isometric Fast Twitch	Incline Bench BB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 48% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	Decline Bench Press DB Continous Slow Twitch	Decline Bench Press DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Bench Press DB Continuous Slow Twitch Method	Bench Press DB Continuous Slow Twitch Method 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Chest Cable Fly Low to High Kaiser Continous Slow Twitch	Chest Cable Fly Low to High Kaiser Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Decline Fly DB Continous Slow Twitch	Decline Fly DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 25% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	Pull Up Hang Isometric Fast Twitch	Pull Up Hang Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Row Chest Supported Isometric Fast Twitch	Row Chest Supported Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Row Chest Supported DB Isometric Fast Twitch	Row Chest Supported DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Lat Pulldown Pin Advantagous Isometric Fast Twitch	Lat Pulldown Pin Advantagous Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 45% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Lat Pulldown Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Row DB Chest Supported Continous Slow Twitch	Row DB Chest Supported Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Low Cable Row Continous Slow Twitch	Low Cable Row Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Pullover DB Continous Slow Twitch	Pullover DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 20% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Rear Delt Chest Supported DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rear Delt Chest Supported Incline DB Isometric Fast Twitch	Rear Delt Chest Supported Incline DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rear Delt Chest Supported Incline Pad Isometric Fast Twitch	Rear Delt Chest Supported Incline Pad Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rear Delt DB BO Isometric Fast Twitch	Rear Delt DB BO Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 20% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Face Pull Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Rear Delt Band Continous Slow Twitch	Rear Delt Band Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Pull Apart Band Continous Slow Twitch	Pull Apart Band Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Face Pull Band Continous Slow Twitch	Face Pull Band Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 20% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Incline Bench Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Incline Bench DB Isometric Fast Twitch	Incline Bench DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Fly High to Low Cable/Kaiser Isometric Fast Twitch	Fly High to Low Cable/Kaiser Isometric Fast Twitch 1 sets, reps--:--:--, --:-- rest	1	--:--:--	--		--:--
	Incline Bench Press Rack Isometric Fast Twitch	Incline Bench Press Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Chest Fly Rack Isometric Fast Twitch	Chest Fly Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Chest Fly High Rack Isometric Fast Twitch	Chest Fly High Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Incline Bench BB Isometric Fast Twitch	Incline Bench BB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 48% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Decline Bench Press DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Bench Press DB Continuous Slow Twitch Method	Bench Press DB Continuous Slow Twitch Method 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Chest Cable Fly Low to High Kaiser Continous Slow Twitch	Chest Cable Fly Low to High Kaiser Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Decline Fly DB Continous Slow Twitch	Decline Fly DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 25% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Pull Up Hang Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Row Chest Supported Isometric Fast Twitch	Row Chest Supported Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Row Chest Supported DB Isometric Fast Twitch	Row Chest Supported DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Lat Pulldown Pin Advantagous Isometric Fast Twitch	Lat Pulldown Pin Advantagous Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 45% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Lat Pulldown Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Row DB Chest Supported Continous Slow Twitch	Row DB Chest Supported Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Low Cable Row Continous Slow Twitch	Low Cable Row Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Pullover DB Continous Slow Twitch	Pullover DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 20% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Rear Delt Chest Supported DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rear Delt Chest Supported Incline DB Isometric Fast Twitch	Rear Delt Chest Supported Incline DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rear Delt Chest Supported Incline Pad Isometric Fast Twitch	Rear Delt Chest Supported Incline Pad Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rear Delt DB BO Isometric Fast Twitch	Rear Delt DB BO Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 20% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Face Pull Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Rear Delt Band Continous Slow Twitch	Rear Delt Band Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Pull Apart Band Continous Slow Twitch	Pull Apart Band Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Face Pull Band Continous Slow Twitch	Face Pull Band Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 20% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Incline Bench Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Incline Bench DB Isometric Fast Twitch	Incline Bench DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Fly High to Low Cable/Kaiser Isometric Fast Twitch	Fly High to Low Cable/Kaiser Isometric Fast Twitch 1 sets, reps--:--:--, --:-- rest	1	--:--:--	--		--:--
	Incline Bench Press Rack Isometric Fast Twitch	Incline Bench Press Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Chest Fly Rack Isometric Fast Twitch	Chest Fly Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Chest Fly High Rack Isometric Fast Twitch	Chest Fly High Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Incline Bench BB Isometric Fast Twitch	Incline Bench BB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 48% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Decline Bench Press DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Bench Press DB Continuous Slow Twitch Method	Bench Press DB Continuous Slow Twitch Method 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Chest Cable Fly Low to High Kaiser Continous Slow Twitch	Chest Cable Fly Low to High Kaiser Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Decline Fly DB Continous Slow Twitch	Decline Fly DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 25% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Pull Up Hang Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Row Chest Supported Isometric Fast Twitch	Row Chest Supported Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Row Chest Supported DB Isometric Fast Twitch	Row Chest Supported DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Lat Pulldown Pin Advantagous Isometric Fast Twitch	Lat Pulldown Pin Advantagous Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 45% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Lat Pulldown Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Row DB Chest Supported Continous Slow Twitch	Row DB Chest Supported Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Low Cable Row Continous Slow Twitch	Low Cable Row Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Pullover DB Continous Slow Twitch	Pullover DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 20% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Rear Delt Chest Supported DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rear Delt Chest Supported Incline DB Isometric Fast Twitch	Rear Delt Chest Supported Incline DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rear Delt Chest Supported Incline Pad Isometric Fast Twitch	Rear Delt Chest Supported Incline Pad Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rear Delt DB BO Isometric Fast Twitch	Rear Delt DB BO Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 20% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Face Pull Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Rear Delt Band Continous Slow Twitch	Rear Delt Band Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Pull Apart Band Continous Slow Twitch	Pull Apart Band Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Face Pull Band Continous Slow Twitch	Face Pull Band Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 20% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Incline Bench Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Incline Bench DB Isometric Fast Twitch	Incline Bench DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Fly High to Low Cable/Kaiser Isometric Fast Twitch	Fly High to Low Cable/Kaiser Isometric Fast Twitch 1 sets, reps--:--:--, --:-- rest	1	--:--:--	--		--:--
	Incline Bench Press Rack Isometric Fast Twitch	Incline Bench Press Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Chest Fly Rack Isometric Fast Twitch	Chest Fly Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Chest Fly High Rack Isometric Fast Twitch	Chest Fly High Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Incline Bench BB Isometric Fast Twitch	Incline Bench BB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 48% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Decline Bench Press DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Bench Press DB Continuous Slow Twitch Method	Bench Press DB Continuous Slow Twitch Method 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Chest Cable Fly Low to High Kaiser Continous Slow Twitch	Chest Cable Fly Low to High Kaiser Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Decline Fly DB Continous Slow Twitch	Decline Fly DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 25% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Pull Up Hang Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Row Chest Supported Isometric Fast Twitch	Row Chest Supported Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Row Chest Supported DB Isometric Fast Twitch	Row Chest Supported DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Lat Pulldown Pin Advantagous Isometric Fast Twitch	Lat Pulldown Pin Advantagous Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 45% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Lat Pulldown Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Row DB Chest Supported Continous Slow Twitch	Row DB Chest Supported Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Low Cable Row Continous Slow Twitch	Low Cable Row Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Pullover DB Continous Slow Twitch	Pullover DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 20% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Rear Delt Chest Supported DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rear Delt Chest Supported Incline DB Isometric Fast Twitch	Rear Delt Chest Supported Incline DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rear Delt Chest Supported Incline Pad Isometric Fast Twitch	Rear Delt Chest Supported Incline Pad Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rear Delt DB BO Isometric Fast Twitch	Rear Delt DB BO Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 20% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Face Pull Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Rear Delt Band Continous Slow Twitch	Rear Delt Band Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Pull Apart Band Continous Slow Twitch	Pull Apart Band Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Face Pull Band Continous Slow Twitch	Face Pull Band Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 20% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Incline Bench Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Incline Bench DB Isometric Fast Twitch	Incline Bench DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Fly High to Low Cable/Kaiser Isometric Fast Twitch	Fly High to Low Cable/Kaiser Isometric Fast Twitch 1 sets, reps--:--:--, --:-- rest	1	--:--:--	--		--:--
	Incline Bench Press Rack Isometric Fast Twitch	Incline Bench Press Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Chest Fly Rack Isometric Fast Twitch	Chest Fly Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Chest Fly High Rack Isometric Fast Twitch	Chest Fly High Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Incline Bench BB Isometric Fast Twitch	Incline Bench BB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 48% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Decline Bench Press DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Bench Press DB Continuous Slow Twitch Method	Bench Press DB Continuous Slow Twitch Method 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Chest Cable Fly Low to High Kaiser Continous Slow Twitch	Chest Cable Fly Low to High Kaiser Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Decline Fly DB Continous Slow Twitch	Decline Fly DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 25% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Pull Up Hang Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Row Chest Supported Isometric Fast Twitch	Row Chest Supported Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Row Chest Supported DB Isometric Fast Twitch	Row Chest Supported DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Lat Pulldown Pin Advantagous Isometric Fast Twitch	Lat Pulldown Pin Advantagous Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 45% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Lat Pulldown Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Row DB Chest Supported Continous Slow Twitch	Row DB Chest Supported Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Low Cable Row Continous Slow Twitch	Low Cable Row Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Pullover DB Continous Slow Twitch	Pullover DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 20% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Rear Delt Chest Supported DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rear Delt Chest Supported Incline DB Isometric Fast Twitch	Rear Delt Chest Supported Incline DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rear Delt Chest Supported Incline Pad Isometric Fast Twitch	Rear Delt Chest Supported Incline Pad Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rear Delt DB BO Isometric Fast Twitch	Rear Delt DB BO Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 20% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Face Pull Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Rear Delt Band Continous Slow Twitch	Rear Delt Band Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Pull Apart Band Continous Slow Twitch	Pull Apart Band Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Face Pull Band Continous Slow Twitch	Face Pull Band Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 20% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.

normal
superset
alternate
circuit

Workout Plan Summary

Selective Muscle Fiber Density Training (SMFDT)" for several compelling reasons: Targeted Performance Training: SMFDT offers a focused and targeted approach to performance training. It is designed to enhance muscle performance potential and overall work capacity. By joining this group, individua... more

Selective Muscle Fiber Density Training (SMFDT)" for several compelling reasons:

Targeted Performance Training: SMFDT offers a focused and targeted approach to performance training. It is designed to enhance muscle performance potential and overall work capacity. By joining this group, individuals can expect to achieve specific and measurable results in their muscle performance.

Maximizing Muscle Function: The primary goal of SMFDT is to maximize muscle function. This means that participants can expect to improve their strength, power, endurance, and overall muscular efficiency. For athletes, fitness enthusiasts, or anyone looking to enhance their physical abilities, this group promises significant benefits.

Understanding Muscle Fiber Types: The group delves into the unique properties of two primary types of muscle fibers: fast-twitch and slow-twitch muscle fibers. Through this understanding, participants can tailor their training methods to optimize the development of each type, leading to more efficient and effective workouts.

Applicability to All Healthy Individuals: One of the attractive aspects of SMFDT is that it is applicable to all healthy individuals. Whether someone is a beginner, an intermediate, or an advanced fitness enthusiast, they can participate in this group and benefit from the specialized training techniques.

Unique Super-Method Training Approach: SMFDT is described as a "unique super-method training approach." This suggests that it goes beyond traditional training methods and offers a cutting-edge and innovative approach to exercise and performance enhancement. For those seeking novel and effective ways to achieve their fitness goals, this uniqueness can be a significant draw.

Personalized and Optimized Training: By focusing on specific muscle fiber types, SMFDT allows for a more personalized and optimized training regimen. Participants can expect to experience training sessions tailored to their individual needs, leading to better results and reduced risk of injury.

Maximizing Muscle Capacity: Along with enhancing muscle function, SMFDT also aims to maximize muscle capacity. This means participants can push their physical limits and potentially achieve levels of performance they might not have thought possible before joining the group.

In summary, someone would join the "Selective Muscle Fiber Density Training (SMFDT)" group to benefit from a targeted, personalized, and innovative approach to performance training. By understanding and focusing on the unique properties of different muscle fiber types, participants can achieve their fitness goals, improve their overall muscle function and capacity, and reach their full potential in physical performance.

Fiber Density Lower Body Day

Print this workout
Print entire plan

Workout Plan Includes:

Ask A Trainer

Workout Plan Logging

Advanced Workout Stats

Purchase Workout Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	Lying Leg Press Isometric Fast Twitch	Lying Leg Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rack Dead HB Isometric Fast Twitch	Rack Dead HB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Leg Ext Pad Isometric Fast Twitch	Leg Ext Pad Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Lying Leg Press Rack Isometric Fast Twitch	Lying Leg Press Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Leg Press 45 Degree Isometric Fast Twitch Method	Leg Press 45 Degree Isometric Fast Twitch Method 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Back Squat 1-Rep Max: Set 1: 90% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	Sissy Squat Band Assisted Continous Slow Twitch	Sissy Squat Band Assisted Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Hindu Squat Continous Slow Twitch	Hindu Squat Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Goblet Squat Continous Slow Twitch	Goblet Squat Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Bodyweight Squat Continous Slow Twitch	Bodyweight Squat Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Goblet Squat Slant Board Continous Slow Twitch	Goblet Squat Slant Board Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	Groin ADD Ball Squeeze Supine Isometric Fast Twitch	Groin ADD Ball Squeeze Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Groin ADD Pad Supine Isometric Fast Twitch	Groin ADD Pad Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Groin ADD Ball Squeeze Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Wall Ball Leg Curl Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Glute-Ham Supine Pad Isometric Fast Twitch	Glute-Ham Supine Pad Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Ham Curl Pad Lying Isometric Fast Twitch	Ham Curl Pad Lying Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	GHR Isometric Fast Twitch	GHR Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	GHR Bent-Over Isometric Fast Twitch	GHR Bent-Over Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Ball Leg Curl Isometric Fast Twitch	Ball Leg Curl Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Ham Curl Band Lying Isometric Fast Twitch	Ham Curl Band Lying Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Ball Leg Curl Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	GHR Assisted Continous Slow Twitch	GHR Assisted Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15		00:15
	Hip Thrust BB Continous Slow Twitch	Hip Thrust BB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Ham Curl Lying Continous Slow Twitch	Ham Curl Lying Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Glute ABD Band Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Glute ABD Pad Supine Isometric Fast Twitch	Glute ABD Pad Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Clamshell Band Standing Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Seated Calf Raise Isometric Overcoming Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
	Spring Ankle High Heel Isometric Fast Twitch	Spring Ankle High Heel Isometric Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
	Spring Ankle Low Heel Isometric Fast Twitch	Spring Ankle Low Heel Isometric Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Lying Leg Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rack Dead HB Isometric Fast Twitch	Rack Dead HB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Leg Ext Pad Isometric Fast Twitch	Leg Ext Pad Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Lying Leg Press Rack Isometric Fast Twitch	Lying Leg Press Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Leg Press 45 Degree Isometric Fast Twitch Method	Leg Press 45 Degree Isometric Fast Twitch Method 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Back Squat 1-Rep Max: Set 1: 90% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Sissy Squat Band Assisted Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Hindu Squat Continous Slow Twitch	Hindu Squat Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Goblet Squat Continous Slow Twitch	Goblet Squat Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Bodyweight Squat Continous Slow Twitch	Bodyweight Squat Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Goblet Squat Slant Board Continous Slow Twitch	Goblet Squat Slant Board Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Groin ADD Ball Squeeze Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Groin ADD Pad Supine Isometric Fast Twitch	Groin ADD Pad Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Groin ADD Ball Squeeze Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Wall Ball Leg Curl Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Glute-Ham Supine Pad Isometric Fast Twitch	Glute-Ham Supine Pad Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Ham Curl Pad Lying Isometric Fast Twitch	Ham Curl Pad Lying Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	GHR Isometric Fast Twitch	GHR Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	GHR Bent-Over Isometric Fast Twitch	GHR Bent-Over Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Ball Leg Curl Isometric Fast Twitch	Ball Leg Curl Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Ham Curl Band Lying Isometric Fast Twitch	Ham Curl Band Lying Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Ball Leg Curl Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	GHR Assisted Continous Slow Twitch	GHR Assisted Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15		00:15
	Hip Thrust BB Continous Slow Twitch	Hip Thrust BB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Ham Curl Lying Continous Slow Twitch	Ham Curl Lying Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Glute ABD Band Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Glute ABD Pad Supine Isometric Fast Twitch	Glute ABD Pad Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Clamshell Band Standing Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Seated Calf Raise Isometric Overcoming Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
	Spring Ankle High Heel Isometric Fast Twitch	Spring Ankle High Heel Isometric Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
	Spring Ankle Low Heel Isometric Fast Twitch	Spring Ankle Low Heel Isometric Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Lying Leg Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rack Dead HB Isometric Fast Twitch	Rack Dead HB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Leg Ext Pad Isometric Fast Twitch	Leg Ext Pad Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Lying Leg Press Rack Isometric Fast Twitch	Lying Leg Press Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Leg Press 45 Degree Isometric Fast Twitch Method	Leg Press 45 Degree Isometric Fast Twitch Method 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Back Squat 1-Rep Max: Set 1: 90% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Sissy Squat Band Assisted Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Hindu Squat Continous Slow Twitch	Hindu Squat Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Goblet Squat Continous Slow Twitch	Goblet Squat Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Bodyweight Squat Continous Slow Twitch	Bodyweight Squat Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Goblet Squat Slant Board Continous Slow Twitch	Goblet Squat Slant Board Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Groin ADD Ball Squeeze Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Groin ADD Pad Supine Isometric Fast Twitch	Groin ADD Pad Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Groin ADD Ball Squeeze Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Wall Ball Leg Curl Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Glute-Ham Supine Pad Isometric Fast Twitch	Glute-Ham Supine Pad Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Ham Curl Pad Lying Isometric Fast Twitch	Ham Curl Pad Lying Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	GHR Isometric Fast Twitch	GHR Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	GHR Bent-Over Isometric Fast Twitch	GHR Bent-Over Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Ball Leg Curl Isometric Fast Twitch	Ball Leg Curl Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Ham Curl Band Lying Isometric Fast Twitch	Ham Curl Band Lying Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Ball Leg Curl Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	GHR Assisted Continous Slow Twitch	GHR Assisted Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15		00:15
	Hip Thrust BB Continous Slow Twitch	Hip Thrust BB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Ham Curl Lying Continous Slow Twitch	Ham Curl Lying Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Glute ABD Band Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Glute ABD Pad Supine Isometric Fast Twitch	Glute ABD Pad Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Clamshell Band Standing Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Seated Calf Raise Isometric Overcoming Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
	Spring Ankle High Heel Isometric Fast Twitch	Spring Ankle High Heel Isometric Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
	Spring Ankle Low Heel Isometric Fast Twitch	Spring Ankle Low Heel Isometric Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Lying Leg Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rack Dead HB Isometric Fast Twitch	Rack Dead HB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Leg Ext Pad Isometric Fast Twitch	Leg Ext Pad Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Lying Leg Press Rack Isometric Fast Twitch	Lying Leg Press Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Leg Press 45 Degree Isometric Fast Twitch Method	Leg Press 45 Degree Isometric Fast Twitch Method 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Back Squat 1-Rep Max: Set 1: 90% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Sissy Squat Band Assisted Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Hindu Squat Continous Slow Twitch	Hindu Squat Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Goblet Squat Continous Slow Twitch	Goblet Squat Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Bodyweight Squat Continous Slow Twitch	Bodyweight Squat Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Goblet Squat Slant Board Continous Slow Twitch	Goblet Squat Slant Board Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Groin ADD Ball Squeeze Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Groin ADD Pad Supine Isometric Fast Twitch	Groin ADD Pad Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Groin ADD Ball Squeeze Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Wall Ball Leg Curl Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Glute-Ham Supine Pad Isometric Fast Twitch	Glute-Ham Supine Pad Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Ham Curl Pad Lying Isometric Fast Twitch	Ham Curl Pad Lying Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	GHR Isometric Fast Twitch	GHR Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	GHR Bent-Over Isometric Fast Twitch	GHR Bent-Over Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Ball Leg Curl Isometric Fast Twitch	Ball Leg Curl Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Ham Curl Band Lying Isometric Fast Twitch	Ham Curl Band Lying Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Ball Leg Curl Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	GHR Assisted Continous Slow Twitch	GHR Assisted Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15		00:15
	Hip Thrust BB Continous Slow Twitch	Hip Thrust BB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Ham Curl Lying Continous Slow Twitch	Ham Curl Lying Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Glute ABD Band Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Glute ABD Pad Supine Isometric Fast Twitch	Glute ABD Pad Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Clamshell Band Standing Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Seated Calf Raise Isometric Overcoming Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
	Spring Ankle High Heel Isometric Fast Twitch	Spring Ankle High Heel Isometric Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
	Spring Ankle Low Heel Isometric Fast Twitch	Spring Ankle Low Heel Isometric Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Lying Leg Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Rack Dead HB Isometric Fast Twitch	Rack Dead HB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Leg Ext Pad Isometric Fast Twitch	Leg Ext Pad Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Lying Leg Press Rack Isometric Fast Twitch	Lying Leg Press Rack Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Leg Press 45 Degree Isometric Fast Twitch Method	Leg Press 45 Degree Isometric Fast Twitch Method 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Back Squat 1-Rep Max: Set 1: 90% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Sissy Squat Band Assisted Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Hindu Squat Continous Slow Twitch	Hindu Squat Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Goblet Squat Continous Slow Twitch	Goblet Squat Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Bodyweight Squat Continous Slow Twitch	Bodyweight Squat Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Goblet Squat Slant Board Continous Slow Twitch	Goblet Squat Slant Board Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Groin ADD Ball Squeeze Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Groin ADD Pad Supine Isometric Fast Twitch	Groin ADD Pad Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Groin ADD Ball Squeeze Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Wall Ball Leg Curl Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Glute-Ham Supine Pad Isometric Fast Twitch	Glute-Ham Supine Pad Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Ham Curl Pad Lying Isometric Fast Twitch	Ham Curl Pad Lying Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	GHR Isometric Fast Twitch	GHR Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	GHR Bent-Over Isometric Fast Twitch	GHR Bent-Over Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Ball Leg Curl Isometric Fast Twitch	Ball Leg Curl Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
	Ham Curl Band Lying Isometric Fast Twitch	Ham Curl Band Lying Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1		00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Ball Leg Curl Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	GHR Assisted Continous Slow Twitch	GHR Assisted Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15		00:15
	Hip Thrust BB Continous Slow Twitch	Hip Thrust BB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Ham Curl Lying Continous Slow Twitch	Ham Curl Lying Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Glute ABD Band Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Glute ABD Pad Supine Isometric Fast Twitch	Glute ABD Pad Supine Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Clamshell Band Standing Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Seated Calf Raise Isometric Overcoming Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
	Spring Ankle High Heel Isometric Fast Twitch	Spring Ankle High Heel Isometric Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
	Spring Ankle Low Heel Isometric Fast Twitch	Spring Ankle Low Heel Isometric Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts

normal
superset
alternate
circuit

Workout Plan Summary

Selective Muscle Fiber Density Training (SMFDT)" for several compelling reasons:

Fiber Density Arm Day

Print this workout
Print entire plan

Workout Plan Includes:

Ask A Trainer

Workout Plan Logging

Advanced Workout Stats

Purchase Workout Plan

	Exercise	Sets	Distance	Reps	Weight	Rest
	Shoulder Press DB Isometric Fast Twitch	Shoulder Press DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Shoulder Press BB Isometric Fast Twitch	Shoulder Press BB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Shoulder Press Isometric Fast Twitch	Shoulder Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 15% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	Curl EZ Bar Isometric Yld Fast Twitch	Curl EZ Bar Isometric Yld Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Curl EZ Bar Isometric Fast Twitch	Curl EZ Bar Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Curl DB Isometric Fast Twitch	Curl DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Curl BB Isometric Fast Twitch	Curl BB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Chin Up Hang Isometric Isometric Fast Twitch	Chin Up Hang Isometric Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 30% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	Lateral Raise Cable Continous Slow Twitch	Lateral Raise Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Shoulder Press DB Bottom 1/2	Shoulder Press DB Bottom 1/2 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Lateral Raise DB Continous Slow Twitch	Lateral Raise DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Lateral Raise Kaiser Continous Slow Twitch	Lateral Raise Kaiser Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 3% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Curls Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Curl EZ Bar Continous Slow Twitch	Curl EZ Bar Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	Curl BB Continous Slow Twitch	Curl BB Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	Curl DB Continous Slow Twitch	Curl DB Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 7% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Wrist Sup DB Isometric Overcoming Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Tricep Overhead Rope Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Incline JM Press Isometric Fast Twitch	Incline JM Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Dips Isometric Fast Twitch	Dips Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Tricep Overhead Pin Isometric Fast Twitch	Tricep Overhead Pin Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 30% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Tricep Pushdown Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Tricep Pushdown Band Continuous Slow Twitch	Tricep Pushdown Band Continuous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	Supine Tricep Ext EZ Bar Continuous Slow Twitch	Supine Tricep Ext EZ Bar Continuous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	JM Press DB Continous Slow Twitch	JM Press DB Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 7% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Wrist Pro DB Isometric Overcoming Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Shoulder Press DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Shoulder Press BB Isometric Fast Twitch	Shoulder Press BB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Shoulder Press Isometric Fast Twitch	Shoulder Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 15% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Curl EZ Bar Isometric Yld Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Curl EZ Bar Isometric Fast Twitch	Curl EZ Bar Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Curl DB Isometric Fast Twitch	Curl DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Curl BB Isometric Fast Twitch	Curl BB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Chin Up Hang Isometric Isometric Fast Twitch	Chin Up Hang Isometric Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 30% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Lateral Raise Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Shoulder Press DB Bottom 1/2	Shoulder Press DB Bottom 1/2 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Lateral Raise DB Continous Slow Twitch	Lateral Raise DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Lateral Raise Kaiser Continous Slow Twitch	Lateral Raise Kaiser Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 3% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Curls Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Curl EZ Bar Continous Slow Twitch	Curl EZ Bar Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	Curl BB Continous Slow Twitch	Curl BB Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	Curl DB Continous Slow Twitch	Curl DB Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 7% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Wrist Sup DB Isometric Overcoming Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Tricep Overhead Rope Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Incline JM Press Isometric Fast Twitch	Incline JM Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Dips Isometric Fast Twitch	Dips Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Tricep Overhead Pin Isometric Fast Twitch	Tricep Overhead Pin Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 30% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Tricep Pushdown Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Tricep Pushdown Band Continuous Slow Twitch	Tricep Pushdown Band Continuous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	Supine Tricep Ext EZ Bar Continuous Slow Twitch	Supine Tricep Ext EZ Bar Continuous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	JM Press DB Continous Slow Twitch	JM Press DB Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 7% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Wrist Pro DB Isometric Overcoming Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Shoulder Press DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Shoulder Press BB Isometric Fast Twitch	Shoulder Press BB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Shoulder Press Isometric Fast Twitch	Shoulder Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 15% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Curl EZ Bar Isometric Yld Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Curl EZ Bar Isometric Fast Twitch	Curl EZ Bar Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Curl DB Isometric Fast Twitch	Curl DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Curl BB Isometric Fast Twitch	Curl BB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Chin Up Hang Isometric Isometric Fast Twitch	Chin Up Hang Isometric Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 30% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Lateral Raise Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Shoulder Press DB Bottom 1/2	Shoulder Press DB Bottom 1/2 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Lateral Raise DB Continous Slow Twitch	Lateral Raise DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Lateral Raise Kaiser Continous Slow Twitch	Lateral Raise Kaiser Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 3% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Curls Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Curl EZ Bar Continous Slow Twitch	Curl EZ Bar Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	Curl BB Continous Slow Twitch	Curl BB Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	Curl DB Continous Slow Twitch	Curl DB Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 7% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Wrist Sup DB Isometric Overcoming Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Tricep Overhead Rope Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Incline JM Press Isometric Fast Twitch	Incline JM Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Dips Isometric Fast Twitch	Dips Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Tricep Overhead Pin Isometric Fast Twitch	Tricep Overhead Pin Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 30% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Tricep Pushdown Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Tricep Pushdown Band Continuous Slow Twitch	Tricep Pushdown Band Continuous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	Supine Tricep Ext EZ Bar Continuous Slow Twitch	Supine Tricep Ext EZ Bar Continuous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	JM Press DB Continous Slow Twitch	JM Press DB Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 7% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Wrist Pro DB Isometric Overcoming Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Shoulder Press DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Shoulder Press BB Isometric Fast Twitch	Shoulder Press BB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Shoulder Press Isometric Fast Twitch	Shoulder Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 15% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Curl EZ Bar Isometric Yld Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Curl EZ Bar Isometric Fast Twitch	Curl EZ Bar Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Curl DB Isometric Fast Twitch	Curl DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Curl BB Isometric Fast Twitch	Curl BB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Chin Up Hang Isometric Isometric Fast Twitch	Chin Up Hang Isometric Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 30% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Lateral Raise Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Shoulder Press DB Bottom 1/2	Shoulder Press DB Bottom 1/2 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Lateral Raise DB Continous Slow Twitch	Lateral Raise DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Lateral Raise Kaiser Continous Slow Twitch	Lateral Raise Kaiser Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 3% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Curls Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Curl EZ Bar Continous Slow Twitch	Curl EZ Bar Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	Curl BB Continous Slow Twitch	Curl BB Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	Curl DB Continous Slow Twitch	Curl DB Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 7% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Wrist Sup DB Isometric Overcoming Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Tricep Overhead Rope Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Incline JM Press Isometric Fast Twitch	Incline JM Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Dips Isometric Fast Twitch	Dips Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Tricep Overhead Pin Isometric Fast Twitch	Tricep Overhead Pin Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 30% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Tricep Pushdown Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Tricep Pushdown Band Continuous Slow Twitch	Tricep Pushdown Band Continuous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	Supine Tricep Ext EZ Bar Continuous Slow Twitch	Supine Tricep Ext EZ Bar Continuous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	JM Press DB Continous Slow Twitch	JM Press DB Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 7% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Wrist Pro DB Isometric Overcoming Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Shoulder Press DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Shoulder Press BB Isometric Fast Twitch	Shoulder Press BB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Shoulder Press Isometric Fast Twitch	Shoulder Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 15% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Curl EZ Bar Isometric Yld Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Curl EZ Bar Isometric Fast Twitch	Curl EZ Bar Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Curl DB Isometric Fast Twitch	Curl DB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Curl BB Isometric Fast Twitch	Curl BB Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Chin Up Hang Isometric Isometric Fast Twitch	Chin Up Hang Isometric Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 30% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Lateral Raise Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Shoulder Press DB Bottom 1/2	Shoulder Press DB Bottom 1/2 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Lateral Raise DB Continous Slow Twitch	Lateral Raise DB Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Lateral Raise Kaiser Continous Slow Twitch	Lateral Raise Kaiser Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 3% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Curls Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Curl EZ Bar Continous Slow Twitch	Curl EZ Bar Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	Curl BB Continous Slow Twitch	Curl BB Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	Curl DB Continous Slow Twitch	Curl DB Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 7% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Wrist Sup DB Isometric Overcoming Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Tricep Overhead Rope Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Incline JM Press Isometric Fast Twitch	Incline JM Press Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Dips Isometric Fast Twitch	Dips Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
	Tricep Overhead Pin Isometric Fast Twitch	Tricep Overhead Pin Isometric Fast Twitch 1 sets, 1 reps00:00:40, 00:20 rest	1	00:00:40	1	--	00:20
Percentage of Bench Press 1-Rep Max: Set 1: 30% Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts
	-- --	Tricep Pushdown Cable Continous Slow Twitch 1 sets, 15 reps00:01:00, 00:15 rest	1	00:01:00	15	--	00:15
	Tricep Pushdown Band Continuous Slow Twitch	Tricep Pushdown Band Continuous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	Supine Tricep Ext EZ Bar Continuous Slow Twitch	Supine Tricep Ext EZ Bar Continuous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
	JM Press DB Continous Slow Twitch	JM Press DB Continous Slow Twitch 3 sets, 15 reps00:01:00, 00:15 rest	3	00:01:00	15	--	00:15
Percentage of Bench Press 1-Rep Max: Set 1: 7% Focus on doing a full range of motion, complete, and controlled lifts. Execute the set, either for a duration of 1 minute or through 15 repetitions, while maintaining the desired tempo stated below. Take your time with each upward and downward motion, aiming for 2 to 4 seconds depending on the exercise and your own range of motion, Body size, limb size can differ. Remember that some lifts require shorter motions, and 2 seconds is enough, while others may need 4 to 5 seconds. Towards the end of your set, in the last 10 to 15 seconds, you should start feeling a slight burn if you've chosen the right resistance level. If the exercise feels too easy and you don't feel that slight burn, consider increasing the weight slightly for the next slow twitch set.
	-- --	Wrist Pro DB Isometric Overcoming Fast Twitch 1 sets, 1 reps00:00:10, 00:20 rest	1	00:00:10	1	--	00:20
Get the weight in position to hold at the start position and lower to the stretch position. Hold the weight during the fast twitch method in that stretched position for 40 seconds, -Example is the bottom position in the bench press. You can adjust the range of motion to suit your comfort level and avoid any injuries without sacrificing performance. Keep Belly belly breathing during the duration of the set. Always use a spotter on appropriate lifts