AbercrombieWorkout.com

The complete guide to building a model physique
Factory Direct Fitness Equipment

Weight Training

Main Goal: Build a solid amount of strength and muscle
Length: 1 Month

The first phase of the abercrombie model workout is the “Muscle Prep” phase. The “Muscle Prep” phase is a short one-month workout program designed to build a solid muscle and strength base. If you already have a solid base from being on a current workout routine, this phase can be skipped and you can move on to the Mass Building Phase. However, if you haven’t been working out consistently for at least a month, it’s best to complete this stage of the workout before moving on.

The muscle prep phase of the abercrombie workout is made up of a basic upper body and lower body workout. During this stage of the fitness model workout you’ll lift weights 4 days a week, preferably on Mondays, Tuesdays, Thursdays, and Fridays. By working out on these days, your allowing your body three days of rest per week, and your never training the same muscle group more than once every 48 hours.

By not training the same muscle groups more than once every few days, the muscles are given enough time to adequately recover before the next workout. If you don’t remember anything I say on this page just remember this, RECOVERY IS KEY. Recovery is the key to building any amount of muscle because muscle doesn’t grow while your working out, but rather while your recovering.

The next thing you need to know is that you’ll be doing 3 sets per exercise, with each set consisting of ten reps. If you’ve never been on a weight training program before this means that you’ll do each exercise ten times then you’ll rest for thirty seconds to one minute. After resting you’ll repeat the exercise another ten times. Every ten “reps” is equal to one set. So basically you’ll do each exercise a total of thirty times, resting for thirty seconds to a minute following every ten reps. After these three sets we move on to the next exercise. When choosing a weight to use for the exercise try to pick a weight that you will be able to lift for ten complete reps but no more.

Now that we have covered the basics the first phase of the abercrombie workout is broken down as follows:

  1. Monday : Chest, Shoulders, Triceps, Biceps
  2. Tuesday : Legs, Back, Traps, Forearms
  3. Thursday : Chest, Shoulders, Triceps, Biceps
  4. Friday : Legs, Back, Traps, Forearms

*during phase 1 abs are covered on the off days as part of the cardio routine



Monday
Exercise Sets Reps
Flat Bench Press 3 10
Flat Bench Dumbbell Fly’s 3 10
Dumbbell Shoulder Press 3 10
Lateral Raises 3 10
Bicep Curls – Barbell 3 10
Lying Tricep Extensions 3 10
Bicep Curls – Dumbbell 3 10
Tricep Dips 3 Failure

Tuesday
Exercise Sets Reps
Squats 3 10
Standing Calf Raises 3 10
Leg Extensions 3 10
Wide-Grip Pull-ups 3 10
Lat Pull-Downs 3 10
Dumbbell Shrugs 3 10
Forearm Curls 3 Failure

Thursday
Exercise Sets Reps
Flat Bench Press 3 10
Flat Bench Dumbbell Fly’s 3 10
Dumbbell Shoulder Press 3 10
Lateral Raises 3 10
Bicep Curls – Barbell 3 10
Lying Tricep Extensions 3 10
Bicep Curls – Dumbbell 3 10
Tricep Dips 3 Failure

Friday
Exercise Sets Reps
Squats 3 10
Standing Calf Raises 3 10
Leg Extensions 3 10
Wide-Grip Pull-ups 3 10
Lat Pull-Downs 3 10
Dumbbell Shrugs 3 10
Forearm Curls 3 Failure

*When choosing a weight for the forearm curls, start by using only the barbell without any weights added.

*Also for both forearm curls and the dips do as many reps as you can until you can’t do anymore (takingyour muscles to failure.)


 

Now that we have the weight training portion of the abercrombie workouts first phase done let’s move on to the Cardio and Abdominal Workout – Phase One.

Comments

  1. Love this work-out, I’m currently on my 3rd week of this workout. I’m not following the workout days like described, but I start training them when my muscles don’t feel sore anymore. The first week was kinda hard, because I had to recover for 5 (!) days. This was because I overdid my weights, guess I had to slowly build up the weights, my bad ;). But now they recover quite faster (2 ~ 3 days). I think I will stick to this scheme for 3 more weeks and then start heading up to phase two.

  2. How long should I do phase one for before i move onto phase 2?

  3. John Lopez says:

    I wanted to know if i should start with low weighted dumbbells in month 1…

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