Pre Exhaust Workout
Sep 06, 2012
One of the best ways to build muscle is to use this technique. Get the workout now.
Just what it Pre-Exhaust Training?
Pre-exhaust training is a technique that is used by those looking to recruit more muscle fibers to the intended muscle that you are training, by allowing for the time under tension of that muscle group to work in excess by starting with a Single Joint exercise then moving on to a multi-joint exercise. By forcing your muscles to work twice as hard on multi-joint movements, you ensure the muscle fatigue's first before neurological fatigue sets in. Because single-joint movements are used first and bio-mechanically great exercises for joint stability it can be used to limit the force on the joints and tendons when doing multiple-joint movements. So in other words your muscles you intend on working can be taxed incrementally by using this technique. Watch the video below for more and then try the workout program.Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Run/Walk 1 Mile | 0 | 0 | Cardio |
| Seated Machine Leg Extension Both Legs | 3 | 12 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Machine Leg Press Both Legs | 3 | 5 | Legs |
| Dumbbell Straight Legged Deadlift | 3 | 10 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Sumo Squat | 3 | 5 | Legs |
| Prone Machine Leg Curl Both Legs | 3 | 12 | Legs |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Squat With Band | 3 | 5 | Legs |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Chest Fly With Band One Arm | 3 | 20 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Barbell Bench Press On Bench | 3 | 6 | Chest |
| Standing Low Cable Flys Both Arms | 3 | 5 | Chest |
| Tri-Set | 0 | 0 | TIPS |
| Standing Mid Cable Flys Both Arms | 3 | 5 | Chest |
| Tri-Set | 0 | 0 | TIPS |
| Standing High Cable Flys Both Arms | 3 | 5 | Chest |
| Dumbbell Bench Press On Bench Both Arms | 3 | 12 | Chest |
| SUPER-SET | 3 | 12 | TIPS |
| Pec Deck | 3 | 8 | Chest |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Dumbbell Side Raise Both Arms | 3 | 12 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Shoulder Press With Band Both Arms | 3 | 15 | Shoulders |
| Standing Dumbbell Front Raise Both Arms | 3 | 12 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Barbell Military Press | 3 | 8 | Shoulders |
| Standing Dumbbell Rear Delt Raise Both Arms | 3 | 12 | Shoulders |
| SUPER-SET | 0 | 0 | TIPS |
| Dumbbell Bent Over Wide Grip Rows Both Arms | 3 | 8 | Back |
| Standing Bicep Curl Dumbbell Both Arms | 3 | 8 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Pull-Up/ Chin | 3 | 8 | Back |
| Standing Bicep Cable Curl Behind | 3 | 15 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| DB Cross Body Hammer Curls | 3 | 8 | Arms |
Week 4
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Standing Overhead Cable Pulldowns Both Arms | 3 | 12 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Seated On Bench Bar Lat Pulldowns | 3 | 8 | Back |
| Laying On Ground Dumbbell Prone Cobras | 3 | 5 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Seated Cable Row | 3 | 15 | Back |
| Standing Dumbbell Shrugs | 3 | 15 | Shoulders |
| Barbell Bent Over Wide Grip Rows Both Arms | 3 | 5 | Back |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Cable Triceps Extension Both Arms | 3 | 15 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Dips | 3 | 20 | Chest |
| Dumbbell Overhead Triceps Extension Both Arms | 3 | 8 | Arms |
| SUPER-SET | 0 | 0 | TIPS |
| Smith Machine Close Grip Bench Press | 3 | 15 | Arms |
