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Cosmonaut Bulk Program **[How to get massive, grow strength,..
🕑 Added 2021-12-28 02:57:48 +0000 UTC Cosmonaut Bulk Program **[How to get massive, grow strength, and draw women to you everywhere]** What's going on Kings. The next step in the evolution of your body transformation is building massive defined muscle. You do not have to be a body builder but you definitely will NOT look normal with your shirt on. The Cosmonaut Shred Program was designed so that when you take off your clothes, you would be very noticeable. With that in mind, it's time to take it to the next level. Let's Begin. I recommend this ONLY after you do the shred program because you will have to eat differently to build massive muscle. After you shed your fat, it will be time for this program. Now, with that being said - you have to be able to push yourself mentally in new ways. The program is shorter (12 weeks) but you will be adding more reps and harder activities. Be careful not to push every set to failure with MEGA training. You'll quickly burn out. It’s best to keep a rep in the tank on your sets. If you can get nine reps, stop at eight. Avoid grinding out your sets. If you have to kill yourself to get another rep, don’t go for it. By keeping a rep in the tank, you'll maintain greater strength and performance throughout the entire workout, which allows for better muscle gains. ___________ **[Phase One: Six Weeks]** Workout A Incline Dumbbell Bench Press: 3 sets x 4-6, 6-8, 8-10 reps (RPT) Close Grip Bench Press: 3 sets x 6-8, 8-10, 10-12 (RPT) Cable Cross-Overs: 4 sets x 10-12 reps (10-30 second rest) Lateral Raises: 1 set x 12-15 reps + 3 mini-sets x 4-6 reps (10-30 second rest) Triceps Pushdowns: 4 sets x 10-12 reps (10-30 second rest) (Optional Bonus Movement) Hanging Knee Raises: 3 sets x 8-12 reps (straight sets) Workout B Weighted Pullups: 3 sets x 6, 8, 8 reps (RPT) Incline Hammer Dumbbell Curls: 3 sets x 6-8 reps (RPT) Box Squats: 4 sets x 6-8 reps (10-30 second rest) Hip Thrusts: 4 sets x 8-10 reps (10-30 second rest) Cable Rows: 4 sets x 10-12 reps (10-30 second rest) Machine Curls: 4 sets x 10-12 reps (10-30 second rest) (Optional Bonus Movement) Shrugs: 4 sets x 10-12 reps (10-30 second rest) **[Phase Two: Six Weeks]** Workout A Incline Barbell Bench Press: 3 sets x 4-6, 6-8, 8-10 reps (RPT) Standing Barbell Press: 3 sets x 6-8, 8-10, 10-12 reps (RPT) Machine Bench Press: 4 sets x 10-12 reps (10-30 second rest) Dumbbell Overhead Tricep Extensions: 4 sets x 10-12 reps (10-30 second rest) Upright Rows: 4 sets x 12-15 reps (10-30 second rest) Hanging Knee Raises: 3 sets x 8-12 reps (straight sets) Workout B Weighted Chinups: 3 sets x 4, 6, 8 reps (RPT) Incline Dumbbell Hammer Curls: 3 sets x 6-8 reps (RPT) Bulgarian Split Squats: 4 sets x 6-8 reps (10-30 second rest) Dumbbell Romanian Deadlift: 4 sets x 10-12 reps (10-30 second rest) Machine Rows: 4 sets x 10-12 reps (10-30 second rest) Cable Rope Curls: 4 sets x 10-12 reps (10-30 second rest) ***RPT = Reverse Pyramid Training is when you start your set with the heaviest weight. I recommend warming up with 2-3 lighter sets.
