In this workout we are going to follow a routine called “Positions Of Flexion” which basically means that you train through the entire range of motion with a heavy compound mid-range exercise, a fully stretched exercise, and a peak contraction exercise. You are most likely doing some of this now with your current workouts, but I just wanted to emphasis it more.

So in the case of chest training the Bench Press would be an example of a heavy compound mid-range exercise.

Dumbbell Fly’s would be an example of a fully stretched exercise, as most of the emphasis is on the muscles in the fully stretched position.

And Pec Deck Fly’s would be an example of a fully contracted exercise, as most of the tension is on the muscles in the fully contracted position.

For the sets and reps, we are going to use an old classic routine that Vince Gironda (aka the Iron Guru) made famous. It’s the 10-8-6-15 program. This is a great way to work all ranges of muscle fibers for complete development (slow, medium, & fast twitch fibers).

Your weekly workout split will go like this:

Day 1: Chest & Shoulders
Day 2: Back
Day 3: Rest
Day 4: Biceps & Triceps
Day 5: Leg & Abs
Day 6: Rest
Repeat the cycle…

If for some reason you have to skip a day (be it work, holidays, or just feeling extra tired), than just pick up your workouts where you left off on the following day. It doesn’t really matter what day of the week you do each workout, just as long as you go through the cycle in the order that’s outlined above.

Click The Links Below To Download The Positions Of Flexion Workout Schedule:
–>> Full Positions Of Flexion Workout Program – PDF
–>> Printable Workout Gym Schedule – PDF

If you have any questions or comments about this workout program,
please post them in the forum and we’ll chat there 🙂