Exercise Program: Hypertrophy - Musashi
BULKTHE WAYTO BULKExercise Program: HypertrophyThe Way to Bulk exercise program has been designed to help you achieve mass gain.Compound movements and supersets have been included to help the muscles getthe best possible workout.Compound movements are exercises that engage two or more different joints to fully stimulate entire muscle groups. Squats, deadlifts,chin ups, bent over rows, bench press and overhead press are all examples of compound movements.Supersets can maximise your opportunity to target many muscle groups and/ or save time in the gym. A technique where you perform twoexercises, one after the other, with no rest in-between. After you have completed both exercises i.e. 1a and 1b you then rest for 60 secondsWarm upSelecting the correct weightRest between setsMake sure you take the time to warm upbefore the start of each training session.Starting with the bar unloaded or a lighterweight can help to prime your muscles andkeep unwanted injuries away.Take your time when selecting theappropriate weight for each specificexercise. You should begin to feel fatiguesetting in across the final two reps withineach set.Rest periods should be timed. Aim totake no longer than 30-60 seconds restbetween each set.musashi.com.au
THE WAY TO BULKDAY 1LegsSet 1Moderate - Heavy weightWeightRepsRestWarm Up - Squat15 repsSquat (Full Back Squat)Set 2Moderate - Heavy weightWeightSet 3Heavy weightSet 4Heavy weightRepsRestWeightRepsRestWeightRepsRest60 sec15 reps60secNANANANANANA12 reps60 sec10 reps60 sec8 reps60 sec6 reps60 secDeadlifts12 reps60 sec10 reps60 sec8 reps60 sec6 reps60 secLeg Press12 reps60 sec10 reps60 sec8 reps60 sec6 reps60 secBulgarian Split Squat12 reps60 sec10 reps60 sec8 reps60 sec6 reps60 secCalf Raise - standing or seated12 reps60 sec10 reps60 sec8 reps60 sec6 reps60 secCrunches20 reps30 sec20 reps30 sec20 reps30 secPlank60 sec30 sec60 sec30 sec60 sec30 secPlate Twist20 reps30 sec20 reps30 sec20 reps30 secCOREmusashi.com.au
THE WAY TO BULKDAY 2Set 1Moderate - Heavy weightSet 2Moderate - Heavy weightSet 3Heavy weightSet 4Heavy weightChest and TricepsWeightRepsRestWarm up - Bench Press15 repsFlat Bench ec15 reps60secNANANANANANA12 reps60 sec10 reps60 sec8 reps60 sec6 reps60 secSuper Set1a Incline DB bench press1b: Chin ups to failure12 reps60 secafter 1b10 reps60 secafter 1b8 reps60 secafter 1b6 reps60 secafter 1bSuper Set2a Incline DB Flys2b: Cable Triceps Press12 reps60 secafter 2b10 reps60 secafter 2b8 reps60 secafter 2b6 reps60 secafter 2bSuper Set3a Skull Crushers3b: Push ups to failure12 reps60 secafter 3b10 reps60 secafter 3b8 reps60 secafter 3b6 reps60 secafter 3bCrunches20 reps30 sec20 reps30 sec20 reps30 secSwiss Ball Back Extension20 reps30 sec20 reps30 sec20 reps30 secOptional extra: Lower Backmusashi.com.au
THE WAY TO BULKDAY 3Back and BicepsSet 1Moderate - Heavy weightWeightRepsRestWarm up: Lat Pull Down20 repsWide Grip Bent-Over BB RowSet 2Moderate - Heavy weightWeightRepsRest60 sec15reps12 reps60 secSeated Cable Row12 repsLumber Jacks - CableSet 3Heavy weightWeightSet 4Heavy weightRepsRest60 sec12 reps10 reps60 sec60 sec10 reps12 reps60 secUpright Row - Cable or BB12 repsSuper Set1a Biceps Curl DB1b: Hammer Curls DBWeightRepsRest60 sec10 reps60 sec8 reps60 sec6 reps60 sec60 sec8 reps60 sec6 reps60 sec10 reps60 sec8 reps60 sec6 reps60 sec60 sec10 reps60 sec8 reps60 sec6 reps60 sec12 reps60 secafter 1b10 reps60 secafter 1b8 reps60 secafter 1b6 reps60 secafter 1bPlank60 sec30 sec60 sec30 sec60 sec30 secPlate Twist20 reps30 sec20 reps30 sec20 reps30 secOptional Extra : COREmusashi.com.au
THE WAY TO BULKDAY 4Shoulders and AbsSet 1Moderate - Heavy weightWeightRepsRestClean and Press BB12 repsSeated Shoulder PressSet 2Moderate - Heavy weightWeightRepsRest60 sec10 reps12 reps60 secSide Laterals to Front Raise (standing)12 repsSingle Arm Linear Jammer - BBSet 3Heavy weightWeightSet 4Heavy weightRepsRest60 sec8 reps10 reps60 sec60 sec10 reps12 reps60 secShoulder shrugs -DB12 repsArnold PressWeightRepsRest60 sec6 reps60 sec8 reps60 sec6 reps60 sec60 sec8 reps60 sec6 reps60 sec10 reps60 sec8 reps60 sec6 reps60 sec60 sec10 reps60 sec8 reps60 sec6 reps60 sec12 reps60 sec10 reps60 sec8 reps60 sec6 reps60 secRope crunches20 reps30 sec20 reps30 sec20 reps30 sec20 reps30 secAbs Roller20 reps30 sec20 reps30 sec20 reps30 sec20 reps30 secPlank60 sec30 sec60 sec30 sec60 sec30 secPlate Twist20 reps30 sec20 reps30 sec20 reps30 sec20 reps30 secWarmup: Rowing Machine 500mCOREmusashi.com.au
THE WAY TO BULKDAY 5Compound upper andlower bodySet 1Moderate - Heavy weightWeightRepsRestBarbell Squat12 repsBarbell DeadliftSet 2Moderate - Heavy weightWeightRepsRest60 Sec10 reps12 reps60 SecBench Press12 repsArnold Dumbell PressChin UpsSet 3Heavy weightWeightSet 4Heavy weightRepsRest60 sec8 reps10 reps60 sec60 Sec10 reps12 reps60 Sec12 repsCrunchesReverse CrunchWeightRepsRest60 sec8 reps2min8 reps60 sec8 reps2min60 sec8 reps60 sec8 reps2min10 reps60 sec8 reps60 sec8 reps2min60 Sec10 reps60 sec8 reps60 sec8 reps2min20 reps30 sec20 reps30 sec20 reps30 sec20 reps30 sec20 reps30 sec20 reps30 secWarmup: Rowing Machine 500mOptional Extra : COREmusashi.com.au
Calf Raise - standing or seated 12 reps 60 sec 10 reps 60 sec 8 reps 60 sec 6 reps 60 sec CORE Crunches 20 reps 30 sec 20 reps 30 sec 20 reps 30 sec Plank 60 sec 30 sec 60 sec 30 sec 60 sec 30 sec Plate Twist 20 reps 30 sec 20 reps 30 sec 20 reps 30 sec THE WAY TO BULK
INDEX PRESENTATION 5 THE THUMB 7 MECHANICAL EXERCISES 8 SECTION 1 THUMB Exercise 1 12 Exercise 2 13 Exercise 3 - 4 14 Exercise 5 15 Estudio 1 16 SECTION 2 THUMB WITH JUMPS Exercise 6 17 Exercise 7 - 8 18 Exercise 9 19 Exercise 10 20 Exercise 11 - 12 21 Estudio 6 22 SECTION 3 GOLPE Exercise 13 23 Exercise 14 24 Exercise 15 25 Exercise 16 - 17 26 Exercise 18 27 .
Chapter 1 Exercise Solutions Exercise 1.1 Exercise 1.2 Exercise 1.3 Exercise 1.4 Exercise 1.5 Exercise 1.6 Exercise 1.7 Exercise 1.8 Exercise 1.9 Exercise 1.10 Exercise 1.11 Exercise 1.12 Fawwaz T. Ulaby and Umberto Ravaioli, Fundamentals of Applied Electromagnetics c 2019 Prentice Hall
Miyamoto Musashi was one of Japan’s greatest samurais (Yoshikawa 1981). Known for his excep-tional talent as a warrior, Musashi developed a unique way of fighting with two swords: a long sword,or katana, andashortsword,or wakizashi. Thetwo-swordtechniqueusedby Musashiwas
Miyamoto Musashi fue un samurai sin señor y siguió una carrera como duelista y como maestro independiente de artes marciales. Titulado con más propiedad El Libro de las Cinco Esferas, la obra de Miyamoto Musashi está dedicada a la guerra como una empresa puramente pragmática.
In 1645, Miyamoto Musashi, arguably the greatest Japanese duelist of his time, wrote his treatise on strategy applicable to one-on-one swordsmanship, one-against-many conflict, and large-scale battle. The text contained the basics of Musashi’s own “Two Heavens” school of the sword. Divided into five scrolls
Miyamoto Musashi and Kasaahara Shinzaburo (Miyamoto Musashi to Kasahara Shinzaburo), 1840s . Polychrome woodblock print . Gift of Jesse H. Metcalf 23.042 . During his wanderings as a masterless samurai (rōnin), Miyamoto Musashi (1584-1645) encountered an old man to whom he boasted
A Book of Five Rings (Go Rin No Sho) Written by Miyamoto Musashi Translated by Victor Harris Translator's Introduction Japan during Musashi's lifetime Miyamoto Musashi was born in 1584, in a Japan struggling to recover from more than four centuries of internal strife. The traditional rule of the emperors had been overthrown in the twelfth .
A Book of Five Rings (Go Rin No Sho) Written by Miyamoto Musashi Translated by Victor Harris Translator's Introduction Japan during Musashi's lifetime Miyamoto Musashi was born in 1584, in a Japan struggling to recover from more than four centuries of internal strife. The traditional ru
