The Multisystem 3 On 1 Off Split Accelerated Results Workout

The Multisystem 3 On 1 Off Split Accelerated Results Workout

(Each Body Part TWICE Per Week)

Day 1: Chest, Tri’s, Delts (front) heavy
Day 2: Legs, ABS
Day 3: Back, Biceps Delts (side,rear)
Day 4: REST
Day 5: Chest, Tri’s, Delts (front)
Day 6: Legs, ABS
Day 7: Back, Biceps Delts (side,rear)
Day 8: REST

Days 1-3 Heavy, Days 5-7 Volume

By: Ian Lauer CSCS
www.IanLauer.com

 

Workbench Multisystem

 

Before we get started on the workout, let’s take a moment to discuss why you may want to consider the TWICE PER WEEK PER BODYPART routine. The main reason is speed of results. So long as your body heals quickly enough, you can expedite your results by training each muscle group two times per week. That is what this split is designed to help you do…get results quickly. So how do you go about splitting up the TWICE PER WEEK routine?

First, I should clarify that the 3 on 1 off routine is ROUGHLY twice for each body part per week. A full run of this routine actually takes 8 days. On this program there are no set body part days per day of the week. Instead there are only days in the sense of numbers. IE: days 1,2,3 etc. Days 1-3 are “Heavy” days. Days 5-7 are “Volume” days.

ProNOTE: Observing the REST DAYS as scheduled on day 4 and 8 is of the utmost importance in this workout.
Each body is different in that some seem to respond better to VOLUME of training whereas some respond more quickly to HEAVY training. What we are going to do with you in this particular program is hammer your entire body using BOTH! The following is a program designed to whip your entire body into shape by taxing your muscular system both with sheer work load as well as High Intensity Weights.

This is a comprehensive regiment designed to build lean mass and symmetry throughout the physique with the POWERTEC MULTISYSTEM. You should feel the workouts doing their job by day 8…your second rest day that is. Just a quick side note: If you are a “beginner,” this workout is not for you. You are better off to start with one of the other One Session Per Body Part Per Week Workouts on our site. This program is designed with Intermediate and Advanced Lifters in mind. It is better to start with a program suitable to your CURRENT level to help push you to the point to be able to handle this workload. I have to be honest…I know me and I bet you are similar…I know when I was a beginner I was up for any challenge and this warning would only entice me to give it a try. Let me just say that you have been warned!

It should go without saying, but it is advised to seek clearance from a medical professional before beginning any exercise program. This is no different. And as always if any exercise feels dangerous or hurts in a way other than good muscle burn, use an alternative exercise. This is a challenging program and all warnings and necessary precautions should be taken. Now that that has been said and all of the legal bases are covered…it’s time to get serious! Read through this workout. Be sure it makes sense to you. You can see demos of the different exercises on our POWERTEC TV channel if you have any questions as to any particular exercises.

 

THE 3 ON 1 OFF Split

 

Day 1 & 5: (Chest, Delts (front), Triceps)

Day 1: 4 sets of 10, 10, 8, 6 repetitions. Increase weight with each set. On the final set of each exercise do a short drop set. ie: Cut the weight in half and continue the set until complete failure.

Day 5: 5 sets of each exercise for 12-15 reps.
1. Bench Press
2. Incline Bench Press
3. Shoulder Press
4. Pec Flies (Attachment)
5. Plate Front Raises
6. Triceps Pushdown
7. Close Grip Bench Press

 powertec multisystem

Day 2 & 6 (Legs, Abs)

Day 2: 4 sets of 10, 10, 8, 6 repetitions. Increase weight with each set. On the final set of each exercise do a short drop set. ie: Cut the weight in half and continue the set until complete failure. For the Abdominals do 2 sets of 10-20 reps.

Day 6: 5 sets of each exercise for 12-15 reps.
For the Abdominals do 2 sets of 15-30 reps.
1. Machine Squat
2. Leg Extension
3. Leg Curl
4. Double Leg Calf Raise
5. Leg Press (Attachment)
6. Stiff Leg Deadlifts
7. Single Leg Calf Raise
8. Abdominals

  • Machine Crunches
  • Leg Raises
  • Alternating Plank
  • Dog
  • Swimmers
  • Machine Crunches

 

Workbench Multisystem



Day 3 & 7 (Back, Delts (side/rear), Biceps)

Day 3: 4 sets of 10, 10, 8, 6 repetitions. Increase weight with each set. On the final set of each exercise do a short drop set. ie: Cut the weight in half and continue the set until complete failure.

Day 7: 5 sets of each exercise for 12-15 reps.
1. Bent-Over Row
2. Lat Pulldown (Overhand)
3. Machine Row (Preacher Curl/Row Attachment)
4. Single Arm Plate Side Raises
5. Straight Arm Lat Front Pull Down (short bar attached to lat pulldown apparatus)
6. Shrugs
7. Rear Delt Pull (Fly Attachment)
8. Preacher Curl (Preacher Curl/Row Attachment)

 

Day 4 & 8 (REST)
Reminder: Your workout body parts in relation to the day of the week will be constantly changing. The NUMBER OF THE WORKOUT DAY (1-8) is the important thing to keep in mind with this split.

There you go! That is an awesome accelerated results training week on the POWERTEC Multisystem. I recommend you use a training journal and track your weight and reps each workout. This is a way to be sure you are progressing. You will find that if you are pushing yourself as hard as you should you won’t always get all of the reps. When that happens, use the same weight the next time you do the workout. When you find you get all of the prescribed repetitions, bump up the weight a bit on the next workout. Practice clean eating and do this work-out and you will get results! Remember to start at a reasonable weight and increase it when the time is right. Now, get on your POWERTEC Multisystem and create the physique you deserve!

Tagged , . Bookmark the permalink.

80 Responses to The Multisystem 3 On 1 Off Split Accelerated Results Workout

  1. Pingback: Find For Sport Tips

  2. A lot of thanks for your whole efforts on this blog. Betty enjoys working on internet research and it is obvious why. My spouse and i learn all about the dynamic tactic you render very useful things on the web blog and therefore improve response from website visitors on the situation so my girl is now being taught a lot of things. Take pleasure in the remaining portion of the new year. Your carrying out a glorious job.

  3. Pingback: Making travel Arrangements

  4. obviously like your web-site however you have to take a look at the spelling on several of your posts. Many of them are rife with spelling issues and I in finding it very bothersome to inform the truth on the other hand I¡¦ll definitely come again again.

  5. Undeniably believe that which you stated. Your favorite justification appeared to be on the internet the simplest thing to be aware of. I say to you, I certainly get irked while people think about worries that they plainly do not know about. You managed to hit the nail upon the top and defined out the whole thing without having side effect , people could take a signal. Will likely be back to get more. Thanks

  6. Pingback: Find Lawyer Trend

  7. Pingback: Xamthone Plus

  8. Pingback: reputable brake repair austin

  9. Pingback: Finance Calculator

  10. Others says:

    Wonderful paintings! This is the type of information that are meant to be shared around the web. Disgrace on Google for now not positioning this post upper! Come on over and visit my web site . Thanks =)

  11. This is very interesting, You are a very skilled blogger. I’ve joined your rss feed and look forward to seeking more of your fantastic post. Also, I’ve shared your site in my social networks!

  12. File Hosting says:

    Thanks for any other informative web site. Where else could I get that kind of info written in such an ideal means? I have a venture that I am simply now working on, and I have been at the look out for such info.

  13. Culture says:

    There is clearly a lot to identify about this. I assume you made certain good points in features also.

  14. Excellent weblog here! Also your site so much up very fast! What host are you using? Can I get your affiliate hyperlink to your host? I desire my web site loaded up as quickly as yours lol

  15. Pingback: Technology Solution for You

  16. excellent points altogether, you just gained a logo new reader. What may you recommend about your post that you made some days ago? Any positive?

  17. blues music says:

    Hi, Neat post. There’s a problem along with your website in web explorer, could test this¡K IE nonetheless is the marketplace leader and a large component to other people will omit your great writing because of this problem.

  18. I¡¦m not sure the place you are getting your info, however great topic. I needs to spend some time finding out more or working out more. Thank you for excellent information I was in search of this info for my mission.

  19. Wow, awesome blog layout! How long have you been blogging for? you make blogging look easy. The overall look of your site is magnificent, as well as the content!

  20. Pingback: About Cash Advances

  21. Pingback: free samples by mail

  22. Pingback: Online Financial Tips

  23. Greetings! Very useful advice in this particular post!
    It is the little changes that make the most significant changes.
    Thanks a lot for sharing!

  24. It is appropriate time to make some plans for the future and it’s time to be happy. I have read this post and if I could I wish to suggest you some interesting things or tips. Perhaps you can write next articles referring to this article. I wish to read even more things about it!

  25. Thanks for every other fantastic post. Where else could anybody get that kind of information in such an ideal method of writing? I have a presentation subsequent week, and I am on the search for such info.

  26. Wall Sconces says:

    whoah this weblog is magnificent i love studying your posts. Stay up the good work! You already know, lots of persons are searching round for this info, you can help them greatly.

  27. What i do not understood is actually how you’re no longer actually much more smartly-favored than you might be right now. You are very intelligent. You understand therefore significantly in relation to this topic, produced me personally consider it from so many various angles. Its like women and men are not involved except it is one thing to accomplish with Girl gaga! Your individual stuffs outstanding. All the time handle it up!

  28. Thank you a bunch for sharing this with all folks you actually understand what you’re speaking about! Bookmarked. Please also talk over with my web site =). We may have a hyperlink alternate agreement among us!

  29. Nice blog here! Also your website loads up fast! What host are you using? Can I get your affiliate link to your host? I wish my website loaded up as quickly as yours lol

  30. Business says:

    We are a group of volunteers and opening a new scheme in our community. Your website provided us with valuable info to work on. You have done an impressive job and our whole community will be thankful to you.

  31. This is really interesting, You’re a very skilled blogger. I have joined your feed and look forward to seeking more of your wonderful post. Also, I’ve shared your website in my social networks!

  32. Well I truly liked studying it. This information procured by you is very useful for accurate planning.

  33. Pingback: Education Information

  34. Pingback: Local Lakeway Locksmith Services

  35. Pingback: Informasi seputar motor honda

  36. I loved as much as you’ll receive carried out
    right here. The sketch is attractive, your authored subject matter stylish.
    nonetheless, you command get got an edginess over that you wish be delivering the following.
    unwell unquestionably come more formerly again as exactly the same nearly a lot often inside case you shield this increase.

  37. Pingback: Vehicle Repair And Maintenance

  38. Pingback: Perfect Auto Reviews

  39. Pingback: Technology News TOday

  40. Pingback: Top Business Information

  41. Pingback: webhosting vergleich

  42. Pingback: Leisure Travel Tips and Guide

  43. Pingback: Fashion Design Advice

  44. Pingback: Simple Sport Tips

  45. Pingback: Top Of Fashion Styles

  46. Pingback: Great Fashion Advice

  47. Pingback: About Lawyer Specializes

  48. Pingback: healthyhomeservices.net

  49. Pingback: Debt Consolidation

  50. Normally I do not learn post on blogs, however I wish to say that this write-up very pressured me to take a look at and do it! Your writing taste has been surprised me. Thanks, quite nice post.

  51. Wow! Thank you! I continuously wanted to write on my blog something like that. Can I take a fragment of your post to my site?

  52. Law School says:

    I’ve been absent for a while, but now I remember why I used to love this site. Thank you, I will try and check back more often. How frequently you update your website?

  53. Pingback: Health and Fitness Tips

  54. Pingback: Home Repair Tips

  55. Pingback: Public Health Education

  56. Pingback: Different Types of Lawyers

  57. Pingback: Online Financial Tips

  58. Quality articles is the secret to interest the users to pay a quick visit the website, that’s what this web site is
    providing.

  59. Pingback: Stock Market for Dummies

  60. Pingback: Article Advertising Tips

  61. Pingback: Tips Using Payday Loan

  62. Pingback: Payday Loan Questions

  63. Pingback: ayudas economicas para estudiantes uruguayos

  64. Pingback: Auto Insurance Basics

  65. fashion show says:

    Hello there, just became aware of your blog through Google, and found that it’s really informative. I am going to watch out for brussels. I’ll be grateful if you continue this in future. Numerous people will be benefited from your writing. Cheers!

  66. It’s the best time to make some plans for the future and it’s time to be happy. I have read this post and if I could I want to suggest you few interesting things or tips. Maybe you can write next articles referring to this article. I wish to read even more things about it!

  67. Pingback: long bridesmaid dresses uk

  68. Thanks , I have recently been searching for information about this topic for a while and yours is the best I have came
    upon so far. However, what in regards to the conclusion? Are you positive concerning
    the source?

  69. Pingback: Adult Education Tips

  70. Pingback: agen poker online

  71. Pingback: Automotive Repair Guide

  72. Pingback: ace roofing company

  73. Porn Tattoo says:

    It’s the ideal time to produce a several blueprints for any long run this is time to feel special. We’ve read this offered in case I might I personally prefer to counsel you quite a few useful concerns and also assistance. You could possibly may generate subsequent content articles in regards to this document. I need to discover more troubles over it!

  74. Pingback: her response

  75. Pingback: Personal Health Services

  76. Pingback: ace roofing company

  77. Pingback: artistic concrete flooring staining austin

  78. visit says:

    I just want to tell you that I’m very new to blogging and site-building and definitely liked your web site. Most likely I’m likely to bookmark your website . You amazingly have excellent articles. Kudos for revealing your web-site.

  79. Pingback: World Of Sport

  80. It’s really a cool and helpful piece of information. I’m satisfied that you simply shared this helpful information with us.
    Please keep us up to date like this. Thanks for sharing.

Leave a Reply

Your email address will not be published.

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>