MAPS ANABOLIC Program - Day 3 | Phase 1 (MIND PUMP)

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0:50 - Exercise #1 | GoodMornings

1:47 - Exercise #2 | Barbell Deadlift

2:43 - Exercise #3 | Overhead Press

3:32 - Exercise #4 | Rear Delt Fly

4:35 - Exercise #5 | Dumbbell Shrugs

5:11 - Exercise #6 | Hammer Curls

5:51 - Exercise #7 | Overhead Tricep Extension

6:39 - Exercise #8 | Hanging Leg Raises

7:29 - Exercise #9 | Calf Raise

8:05 - Sal’s Science Breakdown aka the “WHY”

Exercise #1
Goodmornings
1 Set
10 Reps

Exercise #2
Barbell Deadlift
4-6 Sets
1-4 Reps

Exercise #3
Overhead Press
4-6 Sets
1-4 Reps

Exercise #4
Rear Delt Fly
2 Sets
6-8 Reps

Exercise #5
Dumbbell Shrugs
2 Sets
6-8 Reps

Exercise #6
Hammer Curls
2 Sets
6-8 Reps

Exercise #7
Overhead Tricep Extension
2 Sets
6-8 Reps

Exercise #8
Hanging Leg Raises
5 Sets
8-20 Reps

Exercise #9
Calf Raise
3 Sets
8-20 Reps

Please comment below with any program or exercise related questions!!

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Model: Paul Wright @thatgetwright

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Рекомендации по теме

Комментарии

Anabolic is the best program out there 🙌

ares

I just started the program and today is the day 2. I will rewrite at the end of the month or early if there are any results. 🤗 Im so excited

katarinapetkova

Hey guys just started the process and am excited, but in the end review you didn't include the OH tricep move, was this just a small oversite?

oBigchillo

What do you do if you either don't have access to a barbell or are not strong enough to do the exercises with the barbell? Also what do you do if you are not strong enough to do the exercise with just you body weight (ex: chin ups)?

jennyskripko

If you were to do this program while training for a upcoming run (running 2-3 times per week training for a 10 mile race ) would you do your scheduled runs on your trigger or foundation days?

plerro

Is there a warm up we should be doing? Or just working sets up to the weight for each movement?

MsKreynold

The program says seated calf raises? But video is showing standing calf raises in both day 1 and day 3? Does it matter which version is chosen? Should both be implemented?

zackwest

question - on the blueprint you guide 2-3 days rest, but on this series you are suggesting one day rest. Should I be changing my rest days?

doriansoanes

Can we substitute trap bar deadlift for conventional deadlift?

JB-hqyj

Sal, how long do you recommend resting between sets for a workout like this? (Strength days, I mean) I have done Thinner Leaner Stronger for two years with Mike Matthews-and he recommends 2-4 minutes-is that the same for this?

kaitkeller

Awesome as always! I don’t have heavy dumbbells yet, so I’ll have to substitute with an EZ bar or barbell for the hammer curls, tri ext, and shrugs for now. Is there a significant difference in muscular development compared to using dumbbells for these lifts?

tcds

Never added the sets / reps for Overhead Tricep Extension

samcrid

Are these for heavy weights? Meaning, should you do 1-4 reps of deadlifts with 80% of your 1RM?

marnodutoit

What is the rest period between sets and excersises? Can you superset any of these?

finsruleforever

bad form on dl's, lock arms, contract lats, raise chest, big breath pull slack out of bar, push your feet through the floor, LOOK STRAIGHT AHEAD, straighten up

martykowbel