BUILD MUSCLE WITH FUNK’S HIGH REP TRAINING WEEK

FUNK’S HIGH REP TRAINING WEEK

If you are looking to gain strength and increase your muscle size, then my High Rep workout week is the answer. This workout is part of my 8 week transformation program.

With High Rep training you do just that lots of reps using very low weight. High rep training works because the high volume of blood forced through the veins and arteries while working out with high reps will carry with it important muscle building nutrients to feed the training muscles.

High rep training enhances the thickness of the capillaries within the muscle, it increases the diameter (size) of the blood vessels within the muscle, and stimulates the formation of new blood vessels, all of which are responsible for making your muscles bigger in size and mass.

I don't recommend this style of training all the time but it is a great way to add a whole new dimension to your body. The last time I used this training week, my muscles exploded.

Workout Tips
- Perform the below workouts for one week
- Use strict form when performing the exercises
- Increase the weight from set to set and week to week
- Be intense and get the most of every minute in the gym
- Add cardio, abs and a healthy eating plan to maximize muscle growth and fat burn


Funk's High Rep Week

Monday Workout
Chest
1. Pull Ups - 2 sets of 12 reps/failure
2. Flat Dumbbell Press - 3 sets of 20, 20, 15 reps
3. Incline Dumbbell Press - 3 sets of 20, 20, 15 reps
4. Incline Dumbbell Flyes - 3 sets of 20, 20, 15 reps
5 Cantered Dips - 3 sets of 10 reps

Abs
1.Funk 50 Part Deux


Tuesday Workout
Legs

1. Pull Ups - 2 sets of 12 reps/failure
2. Squats - 3 sets of 20, 20, 15 reps
3. Machine Leg Press - 3 sets of 20, 20, 15 reps
4. Leg Extensions - 3 sets of 20, 20, 15 reps
5. Leg Curls - 3 sets of 20, 20, 15 reps
6. Calf Raises - 3 sets of 20 reps

Cardio
1. Interval Training - 30 Minutes


Wednesday Workout

Abs
1. Funk 50

Cardio
1. Moderate Training - 45-60 minutes


Thursday Workout
Arms

Triceps
1. Triceps Press Downs - 3 sets of 20, 20, 15 reps
2. Lying French Curls - 3 sets of 20, 20, 15 reps
3. Arnold Overhead Rope Press - 3 sets of 20, 20, 15 reps

Biceps
1. Barbell Curl - 3 sets of 20, 20, 15 reps
2. Seated Curls - 3 sets of 20, 20, 15 reps
3. Dumbbell Preacher Curl - 3 sets of 20, 20, 15 reps
4. Hammer Curls - 3 sets of 20, 20, 15 reps
5. Dips - 3 sets of 10 reps/failure


Friday Workout
Abs
1. Bicycle Exercise Kicks - 3 sets of 10 reps
2. Exercise Ball Crunches - 3 sets of 10 reps
3. Vertical Leg Crunch - 3 sets of 10 reps
4. The Plank - 3 sets of 30 second reps
5. Butterfly Crunches - 3 sets of 10 reps


Cardio
1. Lifestyle Workout/Sport (Basketball, Running, Hockey, etc) - 60 minutes


Saturday Workout
Back/Shoulders

Back
1. Pull Ups - 2 sets of 10 reps/failure
2. One Arm Dumbbell Row - 3 sets of 20, 20, 15 reps
3. T-bar Row/Seated Row - 3 sets of 20, 20, 15 reps
4. Seated Close Grip Pulldowns - 3 sets 20, 20, 15 reps

Shoulders
1. Seated Dumbbell Press - 3 sets of 20, 20, 15 reps
2. Shoulder Raises 28's
3. Shrugs - 3 sets of 20, 20, 15 reps


Sunday Workout
Rest - Whew!