Hypertrophy -- Horizontal Loading

Time will vindicate the mad genius of the gym. Either as a mad man, or as genius!

I have yet to air on the side of caution when posting Jaron's work outs. Mainly because hardly anyone outside of the NSA or the Russian Olympic Federation are reading this rag. Also, I don't fear the plagiarism of his craft, because in the hands of an unskilled trainer the genius will be neglected and lost in translation. And any unscrupulous skilled trainer would pick and choose just enough to avoid the scarlet mark of being outed as a hack. We notice the peeping toms memorizing our routines. Reverse engineering has built the Chinese economy; there is no reason why Jaron's creations won't show up on a poorly produced YouTube work out series in the coming years.

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5 sets of 5 with :60 seconds of rest

Followed by :20 - :30 minutes of slow grind cardio

Chest & Triceps

Hammer Strength Incline press -- 90-105 lbs per side
Hammer Strength Decline press -- 115-125 lbs per side
Skull crushers – barbell    65lbs bar
Dips – body weight (go to failure)

Legs

Seated Leg Press – 540 lbs
Walking lunges with dumbbell – 25lbs 16 lunges per set
Standing 1-leg curls Hammer Strength -- 80 lbs
Seated 1-leg extension Hammer Strength -- 80-90 lbs

Back & Biceps

Lat Pulldowns – wide overhand grip – 140 lbs
Reverse flys – machine – 135 lbs
Incline bench wide dumbbell curls – 30 lbs
1-arm curls Hammer Strength -- 45 lbs

 Core & Shoulders

Standing cable raises (rope) -- 110 lbs
Front shoulder raises dumbbell -- 25 lbs
1-arm cable pull -- 60 lbs
Planks :60 seconds on :60 seconds off
Plank pike ups on stability ball 10 reps