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Game Day Nutrition
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Module 1 | Loading Parameters
Module 2 |Functional Anatomy
Module 3 |Training Methods L1
Module 4 | Conditioning
Module 5 | Program Writing
Base Nutrition Course
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CLIENTS
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Performance Nutrition Course
Game Day Nutrition
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ONE WEEK, ONE INCH ON THE ARMS
This program represents a challenge. Our clients can develop up to one inch in upper arm circumference in one week.
Caution: washing hair may be a probelm after day 4.
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Day 1
A. Incline curl, 45 degrees, DB. 40X1
1 rest - pause set, 6RM plus volume to 18 reps
e.g. 6/4/3/3/2
A. Half press, narrow grip. 22X1
1 rest - pause set, 6RM plus volume to 18 reps
e.g. 6/4/3/3/2
Day 2
A. Spider Curl, Thick Bar, 30X1.
1 rest - pause set: 6RM plus volume to 18 reps
e.g. 6/4/3/3/2
B. California press, 3010,
1 rest - pause set: 6RM plus volume to 18 reps
e.g. 6/4/3/3/2
Day 3
A. Hammer Curl, Seated, DB
1 rest-pause set: 8RM plus volume to 24 reps
e.g. 8/5/4/4/3
B. French Press, standing, EZ bar.
1 rest-pause set: 8RM plus volume to 24 reps
e.g. 8/5/4/4/3
Day 4
A. Standing Barbell Curl.
1 x Rest-Pause Set: 8RM plus volume to 24 reps
e.g. 8/5/4/4/3
B. Triceps Extension, Decline, DB
1 x Rest-Pause Set. 8RM plus volume to 24 reps
e.g. 8/5/4/4/3
Day 5
A. Scot Curl, Thick bar.
1 x Rest-Pause set: 8RM plus volume to 24 reps
B. Tate Press, Lying, DB
1 x Rest-Pause set, 8RM plus volume to 24 reps
Day 6
A. Standing Cable Curl
1 x Rest-Pause set: 12RM plus volume to 36 reps
e.g. 12/10/8/6
B. Triceps Pressdown. Standing, high pulley.
1 x Rest-Pause set: 12RM plus volume to 36 reps
e.g. 12/10/8/6
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