Multi-Angular Bodybuilding Training System

By: MuscleSports.net

One of VERY FEW routines that maximum size and definition!

This routine is a sure-fire way to maximum size and definition. Two major principles are used to shock every fiber of each muscle group. This is the next step after you’ve made all the progress possible on the other programs we’ve recently outlined.

Multi-Angular muscle bombing consists of four exercises for each body part. Each exercise is selected to work the muscle at a different angle. For an example, look at the chest routine. You begin with Incline Barbell Presses, which work the upper chest. Next, you do Dumbbell Presses on a Flat Bench for the central chest. Your third exercise is Decline Flyes, which work the lower and outer pectorals. You conclude with Cable Crossovers, which put an emphasis on the inner chest structure, carving out the cleavage.

The Four Reps System is a method that allows you to receive the benefit of high, medium and low repetitions all in the same workout. The first exercise consists of five sets of 5-7 reps. The second exercise will be four sets of 8-10 reps; the third, four sets of 12-15 reps; the final exercise will be 3 sets of 20 reps.

To make the routine even more effective, change the order of your exercises each week so different areas of the muscle meet with unaccustomed resistance. Rotate, putting the last exercise first and moving each one down to the next position. Change the sets and reps accordingly.

The chest workout would be performed in this manner:

FIRST WEEK
Exercise	Sets	Reps
Incline Barbell Press	5	5-7
Dumbbell Bench Press	4	8-10
Decline Flyes	4	12-15
Cable Crossovers	3	20
SECOND WEEK
Exercise	Sets	Reps
Cable Crossovers	5	5-7
Incline Barbell Press	4	8-10
Dumbbell Bench Press	4	12-15
Decline Flyes	3	20
THIRD WEEK
Exercise	Sets	Reps
Decline Flyes	5	5-7
Cable Crossovers	4	8-10
Incline Barbell Press	4	12-15
Dumbbell Bench Press	3	20
FOURTH WEEK
Exercise	Sets	Reps
Dumbbell Bench Press	5	5-7
Decline Flyes	4	8-10
Cable Crossovers	4	12-15
Incline Barbell Press	3	20

The suggested routine is done on a 3-day split. Chest and back the first day; shoulders and arms the next day, and legs and midsection the third day. You can tailor It by substituting other exercises. Make sure that they work the area of the muscle that corresponds with the exercise they’re replacing.

THE ROUTINE

MONDAY & THURSDAY
CHEST
Exercise	Sets	Reps
Incline Barbell Press	5	5-7
Dumbbell Bench Press	4	8-10
Decline Flyes	4	12-15
Cable Crossovers	3	20
BACK
Exercise	Sets	Reps
Medium Grip Pullup (to chest)	5	5-7
Wide Grip Pulldown (behind neck)	4	8-10
Barbell Bent Over Rows	4	12-15
Conventional Deadlifts	3	20

TUESDAY & FRIDAY
SHOULDERS
Exercise	Sets	Reps
Dumbbell Press	5	5-7
Standing Side Laterals	4	8-10
Front Raise (barbell)	4	12-15
Bent-Over Laterals	3	20
BICEPS
Exercise	Sets	Reps
Wide Grip Barbell Curl	5	5-7
Preacher Curl	4	8-10
Reverse Grip Curl	4	12-15
Hammer Curls	3	20
TRICEPS
Exercise	Sets	Reps
Lying Tricep Extensions	5	5-7
Trlcep Pushdown	4	8-10
One Arm Reverse Grip Pushdown	4	12-15
DB. Tricep Kickback	3	20

WEDNESDAY & SATURDAY
CALVES
Exercise	Sets	Reps
Standing Calf Raise (Toes Out)	5	5-7
Calf Raise on Leg Press (Toes In)	4	8-10
Seated Calf Raise	4	12-15
One Legged Calf Raise off Block	3	20
THIGHS
Exercise	Sets	Reps
Squats ††	5	5-7
Leg Press	5	12-15
Hack Squat	4	8-10
Leg Extension	4	12-15
Straight Legged Deadlifts	4	8-12
Leg Curl	3	20
MIDSECTION
Exercise	Sets	Reps
Weighted Crunches	5	5-7
Leg Raises	4	8-10
Barbell Side Bends	4	12-15
Hyperextensions	3	20