Quick Muscle Growth Pull 3

In this workout you will train your back and biceps. This is a workout in part three and we now increase the weight a lot and lower the reps even more. It includes both super sets and slow reps. In the slow reps you perform the negative part of the movement very slow and controlled. For the super sets you do one exercise and immediately start the next exercise with no rest between them. Make sure to rest between the reps in Deadlift. The right technique is very important for this exercise.

chins for quick muscles growth

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Madcow Training Program

Madcow 5×5 Workout 3

Last workout of the week and it is heavy. You start by doing 4 ascending sets. Then you do one really heavy set with only 3 reps and at last you finish of with a 8 rep set for some volume.

Madcow Training Program

Madcow 5×5 Workout 2

Second workout that is a bit softer. You will be doing Squats but at lower intensivt and one set less. Instead of Bench Press and Barbell Rows you will be doing Military Presses and Deadlifts. For the last two exercises you will perform them with ascending sets. You start off with 60% and then continue with 70%, 85% and at last 95% of 5RM. Your squats will be done a bit lighter with 50%, 60%, and the 70% of your 5RM for the last two.
Madcow Training Program

Madcow 5×5 Workout 1

This is the first workout of the week and it focuses on volume. You will be doing 5 sets with 5 reps each but the workout is built on ascending sets. In the first set you only use 50% of your 5RM, what you maximum can lift 5 times in the exercise. You then increase the load to 62,5%, 75%, 85,5% and at last 95% of your 5RM. Make sure to rest between you sets, especially in the final sets when the load gets heavy.