Moose Muscle 12 Week Program

[kai]

Over the next 12 weeks I will be embarking on a program to aid in adding on some decent mass. Over the last 12 weeks I've leaned out and dropped 12kgs. I don't have any weight goal in mind all I'm aiming for is obviously strength and some size. Something I will be focusing on a lot is Super Sets and Giant Sets to increase the intensity.

[kai]

Legs & Calves 1/10/18

Super Set.
Leg Curls: 1x18x12, 2x22x12, 2x27x12
Leg Press: 2x100x12, 1x120x12, 1x130x12, 1x150x12 (No Lockout)

Super Set.
Squats: 1x40x8, 1x50x8, 3x60x8
Leg Extensions: 1x18x15, 1x22x15, 3x30x15 (Last 3 Sets Were Rest Pause To Failure - Quads Were Fried!)

Stationary Bike: 10 Min High Resistance

Super Set.
Leg Press Calf Presses: 1X30x20, 2X60x20 (Focused On Full Stretch & Really Pushing High On My Toes)
Seated Calf Raises: 1X10x15, 1X20x15,1X25x15 (Last Set Was A Rest Pause To Failure)

[kai]

Chest, Shoulders & Back 2/10/18

Super Set.
Incline Bench: 1x8x30,40,50, 1x5x60
Cable Crossover: 1x12x10, 3x12x15

Super Set.
Dumbbell Lateral Raise: 1x10x4,5,6,7 (Last Set Was A Rest Pause To Failure)
Close Grip V Bar Pull Down: 2x10x30, 2x10x37

Tri Set.
Incline Dumbbell Press W/Hands Facing Each Other: 1x8x12,14,17,20 (Lat Rep On Last Set Was A Cheat)
Seated Machine Bench Press: 1x10x50, 3x60x10 (Last 2 Sets Were Rest Pause To Failure)
Bent Over Rear Delt Fly: 3x12x4, 1x12x5 (Last Set Was To Extreme Failure With Rest Pause & Partials Etc.)

Super Set.
Seated Wide Grip Cable Rows To Waist: 1x12x20,25,30,35
Stiff Arm Cambered Bar Pull Down: 4x12x15

[kai]

Arms 3/10/18

Had a great arm workout this morning. No longer than 1 minute between Giant Sets and as always made sure I had extreme focus on the muscle to ensure the best possible muscular recruitment and contractions. The last set of Giant Sets had to be Rest Pause To Failure but I pushed through. Zero fucks given to people who bitch about the muscle being sore or how tough lifting weights is. Stop being a bitch and grow!!!!

Giant Set.
Reverse Grip Triceps Push Down: 1x15x15,20,25,30
Alternating Dumbbell Curl: 1x12x6,7,8,9 (Palms Up Throughout Exercise)
Alternating Dumbbell Hammer Curl: 1x15x6,7,8,9
Bench Dips: 4x15xBW

Giant Set.
Straight Bar Curl: 1x10x10,12, 2x10x15
Straight Bar Reverse Curl: 1x15x2,3, 2x15x7
Overhead Triceps Extension: 1x12/Armx5,6,7,8 (These Stretch The Triceps & Give A Great Pump)
Dumbbell Preacher Curls: 1x10/Armx5,6,7,8

[kai]

Legs Pump 5/10/18

Super Set.
Leg Curls: 1x20x18,22, 1x20x27, 2x20x31
Lunges W/Long Stride (One Leg A Time): 2x10x5, 2x10x10, 1x10x15

Super Set.
Squats: 2x10x50, 2x10x60
Lunges W/Long Stride (One Leg A Time): 4x10x15

Treadmill: 10 Mins Low Intensity

[kai]

Legs & Calves 8/10/18

Super Set.
Stiff Leg Dead Lifts: 1x10x40,50,60, 2x10x60 (Just below the knees then pull and squeeze)
Leg Press: 1x15x60,90,120, 2x15x150 (Normal stance. No locking out. Push through heels)

Super Set.
Squats: 1x10x40,50, 2x10x70 (Flair knees as you come down)
Bulgarian Split Squats: 1x10xBW, 4X10X2

Super Set.
Hack Squat Calve Raises: 1x25xBW,10,20 (Had to sub standing calf raises with these - great stretch!)
Seated Calf Raises: 1x30x10,15,20 (Last set was a triple rest pause to failure = calves fucked!)

[kai]

Chest, Shoulders & Back 9/10/18

Seated Machine Bench Press: 1x10x40,50, 5x10x60 (30-45 Seconds between sets)

Incline Smith Machine Press: 5x20x20 (Pumped these out with short rest. No locking out)

Tri Set.
Incline Dumbbell Press: 1x8x14,17,20
Seated Dumbbell Laterals: 1x10x4, 2x10x6 (Last few reps were Rest Pause To Failure)
Wide Grip Lat Pull Down: 1x10x37,45,52 (Pulled bar to chest. Focused on pulling with lats)

Giant Set.
Seated Machine Shoulder Press: 1x12x37,45
Wide Grip Cable Rows To Waist: 1x12x25,30
Stiff Arm Lat Pull Downs: 1x12x7,15
Face Pulls W/Cambered Bar: 1x15x7,15

[kai]

Arms 10/10/18

Super Set.
Rope Push Downs: 1x15x20,25,30,35
Alternating Dumbbell Curls: 1x15x7,8,9,10 (Last set was a Double Rest Pause)

Super Set.
Lying Dumbbell Triceps Extensions: 3x12x6, 1x12x7
Straight Bar Curls: 2x10x15, 2x10x17 (Last set was a Double Rest Pause)

Super Set.
Straight Bar Reverse Curls: 2x15x3, 1x15x5
Overhead Dumbbell Triceps Extensions: 1x12x5,6, 2x12x7

Straight Bar Triceps Push Downs: 1x10x15,20,25,30,35,40 (No rest between sets)

Straight Bar Cable Curls: 1x10x15,20,25,30,35,40 (No rest between sets)

[kai]

Legs Pump 12/10/18

Was a very quick but intense pump session with focus on glutes and hamstrings. Kept rest at a max of 1 minute between giant sets. Focus for today was on muscle contraction and getting a insane pump.. not too worried about weight right now. Next week is week 3 and the start of the intense phase where I'll be focusing on strength on the compounds. This is how my workout went...

Giant Set.
Leg Press W/Feet High: 12x30kg, 4x12x90kg
Lying Leg Curls: 5x20x18kg
Dumbbell Lunges W/One Leg At A Time: 5x12/Legx5kg
Stepper: 1 Min High Intensity

[kai]

Lower Body 15/10

Leg Curls: 15x18kg, 12x22kg, 10x27kg, 8x31kg, 6x36kg

Super Set.
Leg Press: 10x90kg, 120kg, 150kg
Squats: 10x60kg, 70kg, 80kg

Super Set.
Dumbbell Lunges (Long Stride): 12/Legx5kg, 5kg, 5kg
Leg Extensions: 12x18kg, 18kg, 22kg, 22kg

Glute Machine: 15x5kg, 6kg, 7kg, 8kg

Sit Ups: 4x30

[kai]

Upper Body 16/10/18

High Incline Dumbbell Press: 8x18kg, 20kg, 22kg

Super Set.
Seated Wide Grip Cable Rows (To Waist): 15x20kg, 25kg, 30kg, 35kg
Stiff Arm Rope Pull Downs: 15x7kg, 15kg, 15kg, 15kg

Super Set.
Seated Machine Shoulder Press: 15x30kg, 40kg, 60kg, 60kg
Standing Dumbbell Side Laterals: 10x4kg, 5kg, 5kg, 5kg

Super Set.
Low Incline Dumbbell Press: 4x10x14kg
Standing Cable Fly: 10x5kh, 10kg, 15kg, 20kg