Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
HUGHESFIT: BLAST TRAINING SYSTEM Blast for Mass: BLACK eBook Copyright: Ryan Hughes Published: 14th December 2013
The right of Ryan Hughes to be identified as author of this work has been asserted by him in accordance with sections 77 and 78 of the Copyright, Designs and Patents Act of 1988. All Rights reserved. No part of this publication may be reproduced, stored in retrieval system, copied in any form or by any means, electronic, mechanical, photocopying, recording or otherwise transmitted without written permission from the publisher. You must not circulate this eBook in any format. This eBook is licensed for your personal enjoyment only. This eBook may not be resold or given away to other people. If you would like to share this book with another person, please purchase an additional copy for each recipient. If you are reading this book and did not purchase it, or it was not purchased for your use only, then please return to www.BlastTrainingSystem.com and purchase your own copy. Thank you for respecting the hard work of this author. Find out more about the author and upcoming works online at www.BlastTrainingSystem.com or by visiting www.facebook.com/MensPhysique and following @ryanphughes on Twitter. Thank you for your purchase and enjoy the program!
*Always consult a healthcare professional before beginning any new diet or training regimen. A licensed nutritionist or healthcare professional did not construct this product. By using the program outlined in this eBook, you are doing so at your own risk and the author shall not be held accountable for any health related or non-health related issues.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Table of Contents The Premise ................................................................................................... 4 Blast Training for Mass - BLACK EDITION ........................................................ 5 Using The Program ......................................................................................... 6 Blast for Mass Diet - BLACK EDITION .............................................................. 7 Bulking Technique - BLACK EDITION ................................................................ 8 Blast for Mass Supplementation - BLACK EDITION ......................................... 13 Blast for Mass Workouts - BLACK EDITION .................................................... 15 Blast Workouts - Chest Blast ....................................................................... 16 Blast Workouts - Back Blast ........................................................................ 19 Blast Workouts - Shoulder Blast .................................................................. 22 Blast Workouts - Arm Blast .......................................................................... 25 Blast Workouts - Leg Blast .......................................................................... 28 Blast Workouts - Abs and Calves Blast ......................................................... 31 Blast for Mass Foundations - BLACK EDITION ................................................ 33 Foundations Workouts - Chest ..................................................................... 34 Foundations Workouts - Back ....................................................................... 35 Foundations Workouts - Shoulders ............................................................... 36 Foundations Workouts - Arms ....................................................................... 37 Foundations Workouts - Legs ....................................................................... 38 Foundations Workouts - Abs and Calves ....................................................... 39 Blast for Mass MAXXED WORKOUTS .............................................................. 40 MAXXED Workouts - Chest ............................................................................ 41 MAXXED Workouts - Back ............................................................................. 42 MAXXED Workouts - Shoulders ...................................................................... 43 MAXXED Workouts - Arms ............................................................................. 44 MAXXED Workouts - Legs .............................................................................. 45 Closing Remarks .......................................................................................... 46 Blast for Mass Products ............................................................................... 47
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
The Premise I am including this section again for all of you trying the Blast Training System for the first time. This style of training can be applied to both males and females looking to take their workouts to another level. The system is built upon the concepts of strength/hypertrophic training, volume training and muscle confusion. Here are the basic principles of my Blast Training System; I like to call these the "Boom, Burn & Blast." These three aspects make up the workouts. They can be included in a variety of different styles, exercises and times throughout the workouts. Lets take a look... "Boom" - This is basically the strength or heavy aspect of the workout. Each workout will contain at least one exercise where you will be trying to go for heavier weight or an increasing weight, to elicit the breakdown of muscle tissue. Blast Training is not to be performed using lighter weight, rather increasing volume while still using a challenging weight! "Burn" - The burn is the endurance or pump stage where volume training is incorporated. It is immensely important to pump as much blood to the targeted muscle group while training. However, sometimes it just doesn't happen when lifting heavy. Therefore, I wanted to include an aspect in each workout to ensure a pump is achieved. "Blast" - This is my favorite portion. This is an all out hellacious set, exercise or period of time during the workout. Some of you have seen these aspects in the blast routines posted on my blog and have given great feedback on them. This incorporates an abnormal training style to shock the targeted muscle group. When you’re done a workout from my Blast Training System, your body will not know what hit it. I basically took all of my favorite aspects of training and figured out a way to put them all together in an unorthodox, yet effective training style. Each workout will include a "Boom, Burn & Blast" element, however the order and way in which they are included will change. This just adds to the challenge and the confusion. The best part is, this training style can be incorporated into virtually any scenario. Fat loss, muscle building, endurance, it doesn't matter. Obviously, we are focusing on building lean muscle mass with Blast for Mass: BLACK!
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Blast Training for Mass - black edition Now that you have a basic understanding of how Blast Training works, we can move on to real reason you have purchased this eBook, how to build lean muscle mass using the Blast Training System. To understand what we are going to try and do here, you must first understand the main objective when working out. The goal of any workout, or at least any workout I have ever done, is to breakdown the muscle tissue as much as possible. Traditionally speaking, building muscle was done by increasing weight and decreasing reps. This is effective, however it is not the only way to produce gains in lean muscle tissue. Blast for Mass introduced us to a new way to further incorporate everything you need to breakdown the muscle tissue and prime your physique for growth. Now, we are going to take things a step further! The idea behind this system is to fully incorporate bodybuilding style training, strength/powerlifting training AND Blast Training for unparalleled results. Some weeks you will be full out blasting, some weeks you will be hitting heavier weight with moderate reps and lastly, some weeks you will be training for your full out MAXX. The overall goal will be to add significant muscle mass to your frame without adding significant body fat. In the following pages you will find over 25 new Blast workouts, new Blast Foundations workouts, the all-new Blast MAXXED workouts. You will also find an exact schedule of how to use and incorporate everything.
Are you sick of the same old workouts, day in and day out? Are you looking to gain mass, but you can only find generic plans and programs that prove ineffective? Well, you can rest assured you have come to the right place. I can personally attest to this program, as I have used the Blast workouts over the past three years to take my physique to the next level. This training program can be used for the 12 week duration outlined and beyond with much success. So, without further a due, I give you the Blast for Mass: BLACK program!
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Using The Program It is time to get into your weekly schedule while using the Blast for Mass: BLACK program. Below you will find an outline of how to incorporate the three different types of workouts outlined in this program. Simply follow the guidelines below, as everything is already laid out for you entirely.
Wk. 1 Blast Wk. 2 Blast Wk. 3 Foundations Wk. 4 Blast Wk. 5 MAXXED Wk. 6 Foundations Wk. 7 Blast Wk. 8 Blast Wk. 9 Foundations Wk. 10 Foundations Wk. 11 Blast Wk. 12 MAXXED
Monday
Tuesday
Wednesday Thursday
Friday
Saturday
Sunday
Chest (any) Chest (any) Chest One Chest (any) Chest
Back (any) Back (any) Back One Back (any) Back
Shoulders (any) Shoulders (any) Shoulders One Shoulders (any) Shoulders
Arms (any) Arms (any) Arms One Arms (any) Arms
Legs (any) Legs (any) Legs One Legs (any) Legs
Rest
Chest Two Chest (any) Chest (any) Chest One Chest Two Chest (any) Chest
Back Two Back (any) Back (any) Back One Back Two Back (any) Back
Shoulders Two Shoulders (any) Shoulders (any) Shoulders One Shoulders Two Shoulders (any) Shoulders
Arms Two Arms (any) Arms (any) Arms One Arms Two Arms (any) Arms
Legs Two Legs (any) Legs (any) Legs One Legs Two Legs (any) Legs
Rest
Abs / Calves Abs / Calves Abs / Calves Abs / Calves Abs / Calves Abs / Calves Abs / Calves Abs / Calves Abs / Calves Abs / Calves Abs / Calves Abs / Calves
Rest Rest Rest Rest
Rest Rest Rest Rest Rest Rest
The above table should give you an exact outline of the your 12 week program to gain size. For the Blast workouts, you can choose any workout in the section for that muscle group. For the Blast Foundations workouts, stick to the number listed in the table above. For the MAXXED workouts, one workout is provided for each muscle group. You may move the rest day around to fit your schedule.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Blast for Mass Diet - black edition Diet and nutrition is unlike training in that, no one diet works for everyone. Every person, you included, has his or her own specific Lean Body Mass, Basal Metabolic Rate, Total Caloric Expenditure, Activity Factors, etc. These individual fitness variables differ from one person to the next. With that being said, I am committed to putting out a quality product and giving each member of Blast Nation RESULTS, period. Although I can’t create a custom diet for everyone purchasing this eBook, I am providing you with a sample diet to help you pack on the size. I am also including a unique Blast for Mass bulking technique, which is specific to this system! Additionally, I have broken down the nutritional portion of this program a step further. I have included a sample diet for each body type. Simply select which body type you are below and follow that sample diet for the duration of the program. Ectomorph – Typically tall and thin with trouble gaining weight or lean muscle tissue. Mesomorph – Typically athletic and muscular with no trouble gaining or losing weight. Endomorph – Typically a softer, rounder build with trouble losing weight. Remember, diet is KEY to the overall success of any program. If you are not eating in line with your goal, you will not succeed. It is always best to follow a diet designed specifically for yourself based on your specific variables. If you do not know how to put something like this together, I can help. I have decided to give everyone who purchases any of my eBooks 50% off my “Core Nutrition Package” on www.HughesFIT.com/Training. Hopefully this should help out any of you who want to take the diet one step further and need custom programs made. Simply email me at
[email protected] and mention the promo code below for the discount!
Promo code – black
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Bulking Technique - black edition Below is a list of guidelines to follow in addition to the diet provided. For the absolute best results, apply these guidelines to a diet based specifically on your body and individual fitness variables. If you are applying these guidelines to one of the sample diets outlined here in the eBook, you will still get results, just not the maximum results possible with the program. If you are serious about adding size and want the most from this program, stick to the guidelines! Guidelines: - Add 100 additional calories every 2 weeks for the duration of the program for Endomorphs - Add 200 additional calories every 2 weeks for the duration of the program for Mesomorphs - Add 300 additional calories every 2 weeks for the duration of the program for Ectomorphs - At least 1.5g per pound of bodyweight in protein per day. - At least one gallon of water per day. - Post workout meal must contain at least 50g of carbohydrates. - One (1) cheat meal per week for Endomorphs (Anything you wish for one meal). - Two (2) cheat meals per week for Mesomorphs (Anything you wish for one meal). - Three (3) cheat meals per week for Ectomorphs (Anything you wish for one meal). - Cheat meals can only be consumed on training days. - Cheat meals must be consumed in place of a meal after your workout (Meal 6 or 7 in sample diet). - Cheat meals are to replace one meal only. Eat what you wish for one meal, but be sure to still eat the remaining six meals outlined in the sample diet. - On rest days, eliminate Meal 5 (post workout meal).
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Blast for Mass: BLACK Diet - Ectomorph Meal 1: 7:00 AM
6 Egg Whites, 4 Whole Eggs 1 Cup Oats 2 Tbsp. Nuts ‘N More Almond/Peanut Butter
Meal 2: 10:00 AM
2 Scoops Whey Protein in Milk ½ Cup Oats 2 Tbsp. Nuts ‘N More Almond/Peanut Butter
Meal 3: 12:30 PM
6oz. Grilled Chicken 1 Cup White Rice Side Salad w/ Olive Oil & Balsamic Vinegar
Meal 4: 3:30 PM
6oz. Flank Steak 8oz. White Potato
Meal 5: POST
2 Scoops Whey Protein Isolate 1-2 Scoops Carb Supplement (50g) 1 Medium Piece of Fruit
Meal 6: 8:00 PM
6oz. Grilled Salmon 1 Cup Whole Wheat Pasta w/ Sauce 1 Cup Green Vegetables
Meal 7: 10:00 PM
2 Scoops Whey Protein (Blend of Whey/Isolate/Casein preferably) 8-12 oz. Milk (2% or Whole) 2 Tbsp. Nuts ‘N More Almond/Peanut Butter
*This diet is intended for an ectomorph build.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Blast for Mass: BLACK Diet - Mesomorph Meal 1: 7:00 AM
6 Egg Whites, 2 Whole Eggs 1 Cup Oats 2 Tbsp. Nuts ‘N More Almond/Peanut Butter
Meal 2: 10:00 AM
2 Scoops Whey Protein in Water ½ Cup Oats 2 Tbsp. Nuts ‘N More Almond/Peanut Butter
Meal 3: 12:30 PM
6oz. Grilled Chicken 1 Cup Brown Rice 1 Cup Green Vegetables
Meal 4: 3:30 PM
6oz. Flank Steak 8oz. Sweet Potato
Meal 5: POST
2 Scoops Whey Protein Isolate 1-2 Scoops Carb Supplement (50g)
Meal 6: 8:00 PM
6oz. Grilled Chicken 1 Cup Brown Rice 1 Cup Green Vegetables
Meal 7: 10:00 PM
2 Scoops Whey Protein (Blend of Whey/Isolate/Casein preferably) 8-12 oz. Almond Milk 2 Tbsp. Nuts ‘N More Almond/Peanut Butter
*This diet is intended for a mesomorph build.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Blast for Mass: BLACK Diet - Endomorph Meal 1: 7:00 AM
6 Egg Whites, 1 Whole Eggs ½ Cup Oats 2 Tbsp. Nuts ‘N More Almond/Peanut Butter
Meal 2: 10:00 AM
2 Scoops Whey Protein in Water 1 oz. Raw Almonds
Meal 3: 12:30 PM
6oz. Grilled Chicken 1 Cup Brown Rice 1 Cup Green Vegetables
Meal 4: 3:30 PM
6oz. Ground Turkey 6oz. Sweet Potato
Meal 5: POST
2 Scoops Whey Protein Isolate 1-2 Scoops Carb Supplement (50g)
Meal 6: 8:00 PM
6oz. Ground Turkey 1 Cup Brown Rice 1 Cup Green Vegetables
Meal 7: 10:00 PM
2 Scoops Whey Protein (Blend of Whey/Isolate/Casein preferably) 8-12 oz. Water 2 Tbsp. Nuts ‘N More Almond/Peanut Butter
*This diet is intended for an endomorph build.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Alternative Food Selections
*Here is a list of alternative food choices. If you are utilizing the sample diet, stick to similar portions as outlined in the diet. These are simply some examples to help you make smart substitutions within your every day regimen. Protein Sources: Turkey Beef / Steak Fish Chicken Eggs Protein Shakes Cottage Cheese Greek Yogurt Carbohydrate Sources: Brown Rice Oats/Oatmeal Quinoa Sweet Potato / Yam White/Red Potato Whole Wheat Pasta Ezekiel Bread P28 Bread products Rice Cakes Vegetables Fat Sources: Almonds, Cashews, Peanuts, Walnuts Nuts ‘N More Peanut/Almond Butters Egg Yolks Olive Oil Macadamia Oil Fish Oils (Supplemental or actual fish) Flaxseed/Flaxseed Oil Avocado
*Additional fats may come as a by-product of protein sources.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Blast for Mass Supplementation - black edition Supplementation is the facet of any regimen that brings everything together. When your diet and training are on point, proper supplementation can help really take you to the next level! However, with so many brands, products and choices, it’s very easy to become overwhelmed with what to use and what is actually necessary. Just like nutrition, supplementation and results from supplementation are specific to the individual. However, I am providing you all with a list of supplements I find beneficial, as well as a sample supplementation regimen to go along with the Blast for Mass: BLACK program. The brands, products and choices are always up to you; these are just my personal recommendations. Recommended Supplements: - Whey Protein Blend (Casein, Whey, Isolate) - Whey Protein Isolate - Creatine - BCAA’s - Carbohydrate Product - Pre-Workout - Multi-Vitamin Optional Supplements: - Test Booster - Cortisol Blocker - N.O. Product - GH Booster
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Blast for Mass: BLACK: Supplementation Regimen Products: BSN Syntha-6 Isolate BSN CellMass 2.0 BSN Amino-X BSN EvoTest BSN N.O. Xplode 2.0 BSN Nitrix 2.0 Multi-Vitamin of your choice Carbohydrate Product of your choice How To Use: Syntha-6 Isolate:
2 scoops with Meal 2 in sample diet 2 scoops with POST meal in sample diet 2 scoops with Meal 7 in sample diet
CellMass 2.0:
1 scoop during training with Amino-X 1 scoop with POST meal in sample diet
Amino-X:
1 scoop during training with CellMass 2.0
EvoTest:
1-2 servings daily
N.O. Xplode 2.0:
1 scoop 30 minutes after Meal 4 in sample diet
Nitrix 2.0:
3-4 tablets with Meal 2 in sample diet 3-4 tablets with POST meal in sample diet
Multi-Vitamin:
as directed
Carb Product:
1-2 scoops (50g) with POST meal in sample diet
*Again, brand and product choices are completely up to you. This is my personal recommendation.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Blast for Mass Workouts - BLACK EDITION Now you have a solid foundation for growth, utilizing both the body type specific sample diet and supplementation regimens. It is now time to move on to the fun part, the kickass workouts! This program is unique in that you will utilize not two, but THREE different styles of training synergistically with the main focus on adding quality muscle mass to your frame. You have your workout schedule, so let’s take a look at the workouts themselves. In the Blast for Mass: BLACK program, you will of course be utilizing the Blast Training System. This eBook will provide you with over 25 fresh, new Blast workouts to test you both physically and mentally. Now, we have already outlined the premise behind these workouts, but here are some key factors to keep in mind while using this program: •
Blast workouts from the first 3 eBooks CAN be utilized in this program during the Blast periods in the workout schedule. Grab the other eBooks with over 100 additional Blast workouts here: www.BlastTrainingSystem.com.
•
Blast Training is not light-weight/high-reps, rather it is pushing yourself in both weight and volume (unless otherwise noted). Ask yourself, if I were standing next to you, would you lift that? Didn’t think so…
•
You can select any Blast workout for the given muscle group in which you are training. Therefore, you may switch up workouts as often as you would like. Either way, the workouts will create significant muscle confusion.
In addition to the Blast workouts, you will find new Blast Foundations workouts and you will be introduced to the new Blast MAXXED workouts! These different types of workouts are going to be strategically inserted for a week or two at a time, throughout the duration of the program. The object behind this is to of course continue to create muscle confusion, but to also include traditional, time-tested bodybuilding style training and strength/power lifting training into the program. In the Blast Foundations and MAXXED workouts, you will be sticking to a more traditional style of training and workout structure. You will be shooting for increasing weight and decreasing reps. The difference will be, because of the Blast Training, your body will respond much quicker to this more traditional style of training. If the program is utilized properly, by the final MAXXED week you will set all new PR’s and have increased significantly in size! NOW, ON TO THE WORKOUTS!
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Blast Workouts - Chest Blast “Grapefruits” Incline Dumbbell Press: 8 x 8 Grab some moderate to heavy dumbbells and get 8 sets of 8. Limit rest to 60 seconds or less between sets. Hammer Strength Chest Press: 15, 12, 10, 8 Increasing weight with each set. ---superset with--Reverse Grip Barbell Bench Press: 10, 10, 10, 10 Select a moderate weight and get 10 reps. Incline Dumbbell Flyes: 15, 15, 15, 15 Increasing weight with each set – yes, even though the reps remain the same. ---superset with--Pec Deck: 15, 12, 10, 8 Increasing weight with each set. Decline Cable Flyes: 100 total reps Select a moderate weight and finish the chest off with 100 total reps, as many sets as needed.
“The Deep V” Cable Flyes: 20, 20, 20, 20 Increasing weight with each set – yes, even though the reps remain the same. Incline Bench Press: 20, 15, 12, 10, 8, 6 Increasing weight with each set. --superset with--Push-Ups: 10, 10, 10, 10, 10, 10 Easy right? Dumbbell Pullovers: 15, 12, 10, 8 Increasing weight with each set. Hammer Strength Wide Grip Chest Press: 15, 12, 10, 8, 6 Use a moderate to heavy weight and do as many sets as it takes to reach 100 total reps. ---superset with--Pec Deck: 20, 20, 20, 20, 20 Select a moderate weight and feel the burn on this superset!
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“Build-A-Pec” Bodyweight Barbell Bench Press: 100 total reps Load up your body weight on the bar and get 100 total reps, as many sets as needed. Incline Dumbbell Press: 15, 12, 10, 8, 6 Increasing weight with each set. Go heavy! --superset with--Standing Incline Dumbbell Flyes: 12, 12, 12, 12, 12 Use an incline bench, but stand while performing the movement. Stability Ball Dumbbell Pullovers: 15, 12, 10, 8 Increasing weight with each set. --superset with--Single-Arm Hammer Strength Chest Press: 15, 12, 10, 8 Increasing weight with each set. Sit sideways on the machine and perform one arm at a time.
“The Oak” Decline Bench Press: 20, 15, 12, 10, 8, 6 Increasing weight with each set. --superset with--Dips: 20, 20, 20, 20, 20, 20 Increasing weight with each set. Down The Rack Incline Dumbbell Press: 12, 12, 12, 12 x 3 Start heavy and drop 10lbs after every 12 reps for 3 total drop sets. Increase starting weight by 10lbs with each drop set. Example, set 1: 70, 60, 50, 40; set 2: 80, 70, 60, 50, etc. Decline Cable Flyes: 12, 12, 12, 12 Increasing weight with each set – yes, even though the reps remain the same. --triset with--Pec Deck: 20, 15, 12, 10 Increasing weight with each set. --triset with--Svend Press: 10, 10, 10, 10 Grab two 5 or 10lb plates, hold them together and press outward for 10 reps.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“Rock City” Smith Machine Bench Press: 20, 15, 12, 10, 8, 20, 20 Increasing weight with each set until you reach 8 reps, then drop the weight and get two sets of 20 reps. Decline Dumbbell Press: 15, 12, 10, 8 Increasing weight with each set. Go heavy and focus on a deep stretch and good squeeze. ---superset with--Incline Dumbbell Flyes: 20, 20, 20, 20 Go a little lighter on these and burn em out. Hammer Strength Incline Chest Press: 15, 12, 10, 8, 8 Increasing weight with each set. ---superset with--Medicine Ball Push-Ups: 15, 15, 15, 15, 15 Grab a medicine ball and perform push-ups on the ball.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Blast Workouts - Back Blast “Big O” Pull-Ups: 100 total reps Start of this lovely back workout with 100 total reps of pull-ups, as many sets as needed. Single-Arm Hammer Strength High Rows: 10, 10, 10, 10 x 4 Begin with 10 reps on one arm, 10 with the other, then get 10 more with the first arm and 10 more with the second arm. Increasing weight with each set for 4 total sets. ---superset with--T-Bar Rows: 15, 15, 15, 15 Increasing weight with each set – yes, even though the reps remain the same. Barbell Bent Over Rows: 15, 12, 10, 8, 8 Increasing weight with each set. Wide Grip Lat Pulldowns: 12, 10, 8, 8 Increasing weight with each set. ---superset with--Straight Bar Cable Pullovers: Failure x 4 Finish this superset with 4 sets to failure.
“Guardian” Barbell Deadlifts: 20, 15, 12, 10, 8, 20 Increasing weight with each set until the final set, then drop the weight and get 20 reps. Incline Bench Dumbbell Rows: 12, 12, 12, 12 Select a moderate weight and focus on the squeeze. ---superset with--Single-Arm Dumbbell Rows: 15, 15, 15, 15 Increasing weight with each set – yes, even though the reps remain the same. Close Grip Lat Pulldowns: 15, 12, 10, 8, 8 Increasing weight with each set. ---superset with--Reverse Grip Cable Rows: 15, 12, 10, 8, 8 Increasing weight with each set. Pull-Ups: 50 total reps Finish the workout off with pull-ups for 50 total reps, as many sets as needed.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“Child’s Play” Single-Arm Dumbbell Rows: 8 x 8 This should provide a “nice” warm up! Start this one off with 8 sets of 8 on each arm. Select a moderate weight and limit rest to 60 seconds or less between sets. Reverse Grip Lat Pulldowns: 10, 10 x 3 Begin with a heavy weight for 10 reps, then drop to a moderate weight for 10 more reps. Perform 3 total sets, increase starting weight with each set. --superset with--Straight Bar Cable Pullovers: 15, 15, 15 Use a moderate weight here and focus on the squeeze. Wide Grip Cable Rows: 15, 12, 10, 8, 8 Follow the set of pullovers with heavy seated rows! Increasing weight with each set. ---superset with--Bodyweight Barbell Deadlifts: 12, 12, 12, 12, 12 Load up your bodyweight on the bar and get 12 reps directly after the cable rows.
“Impossibly Possible” T-Bar Rows: 15, 12, 10, 8, 8 Increasing weight with each set. ---superset with--Standing Bent Over Dumbbell Flyes: 12, 12, 12, 12, 12 Use a moderate-heavy weight and get 12 reps, making sure to focus on squeezing the midback and not pull with the rear delts. Seated Reverse Grip Cable Rows: 12, 12, 12 x 4 Do these as a dropset, start heavy and drop the weight twice. Perform 4 total sets. Increase starting weight with each set. Reverse Grip Barbell Bent Over Rows: 15, 12, 10, 8 Increasing weight with each set. ---superset with--Neutral Grip Lat Pulldows: 20, 20, 20, 20 Use a moderate weight and burn em out!
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“Custom Tailored” Barbell Bent Over Rows: 15, 12, 10, 8, 20, 20, 20 Increasing weight with each set until you reach 8 reps, then reduce the weight and rep out 3 sets of 20! Single-Arm Dumbbell Rows: 15, 15, 15, 15 Increasing weight with each set – yes, even though the reps remain the same. ---superset with--Scapular Retractions: 15, 15, 15, 15 Go heavy! Really focus on the squeeze and hold each rep. Hammer Strength Low Rows: 15, 12, 10, 8 Increasing weight with each set. ---superset with--Standing Faces Pulls: 15, 12, 10, 8 Use a rope and focus on keeping elbows high while pulling weight towards the face. Increasing weight with each set. Close Grip Cable Rows: 100 total reps Finish this one off with 100 total reps, as many sets as needed.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Blast Workouts - Shoulder Blast “Delt Melt” Dumbbell Military Press: 8 x 8 Use a moderate to heavy weight, challenge yourself and get 8 sets of 8. Limit rest to 60 seconds or less between sets. Dumbbell Lateral Raises: 15, 12, 10, 8, 6, 8, 10, 12, 15 Increasing weight with each set until 6 reps, then back down in weight. Dumbbell Upright Rows: 15, 15, 15, 15 Select a moderate weight and burn em out! ---superset with--Barbell Upright Rows: 12, 10, 8, 8 Increasing weight with each set. EZ Bar Front Raises: 20, 15, 12, 10 Increasing weight with each set. ---superset with--Barbell Shrugs: 12, 12, 12 x 4 Do these as a drop set, start heavy and drop the weight twice. Repeat for 4 total sets.
“Pay Dirt” Barbell Military Press: 15, 12, 10, 8, 8 Increasing weight with each set. ---superset with--Dumbbell Military Press: 20, 20, 20, 20, 20 Select a moderate weight and burn em out! Seated Dumbbell Rear Lateral Raises: 100 total reps Don’t neglect the rear delts! Lets grab a moderate weight and get 100 total reps. Machine Lateral Raises: 20, 15, 12, 10 Increasing weight with each set. ---superset with--Cable Lateral Raises: 20, 20, 20, 20 Use a moderate weight and burn em out! Dumbbell Arnold Press: 12, 10, 8, 8 Increasing weight with each set. Finish strong and go heavy on the front delts!
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“Layered Cake” Hammer Strength Shoulder Press: 4 x 8 Go heavy and get 4 sets of 8. Limit rest to 60 seconds or less between sets. Barbell Upright Rows: 5 x 8 Go heavy and get 5 sets of 8. Limit rest to 60 seconds or less between sets. EZ Front Raises: 6 x 8 Go heavy and get 6 sets of 8. Limit rest to 60 seconds or less between sets. Barbell Clean & Press: 7 x 8 Select a moderate weight and get 7 sets of 8. Limit rest to 60 seconds or less between sets. Seated Dumbbell Lateral Raises: 8 x 8 Select a moderate weight and get 8 sets of 8. Limit rest to 60 seconds or less between sets. Barbell Shrugs: 8 x 8 Go heavy and get 8 sets of 8. Limit rest to 60 seconds or less between sets.
“Stalemate” Dumbbell Arnold Press: 12, 12, 12, 12 Increasing weight with each set – yes, even though the reps remain the same. ---superset with--Dumbbell Lateral Raises: 20, 20 x 4 Do these as a dropset. Get 20 reps, then drop the weight and get 20 more for 4 total sets. Hammer Strength Shoulder Press: 12, 10, 8, 8, 8 Increasing weight with each set. Power through the last three sets! Reverse Pec Deck: 10, 10, 10 x 3 Perform as a dropset. Start heavy and drop the weight twice for 3 total sets. ---superset with--Seated Rear Lateral Raises: 15, 12, 10 Increasing weight with each set. Barbell Shrugs: 20, 15, 12, 10, 8, 8 Increasing weight with each set. Go heavy on the shrugs!
www.BlastTrainingSystem.com
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“Massiveness” Standing Barbell Military Press: 15, 15, 15, 15 Use a moderate weight and keep the core tight. Dumbbell Military Press: 20, 15, 12, 10, 8 After pre-fatiguing, go heavy on these! Increasing weight with each set. Plate Raise Combo: 10, 10, 10 x 4 Grab a 25, 35 or 45lb plate. Perform 10 raises turning the plate to one side as you lift. Perform 10 raises turning the plate to the other side as you lift. Finally, get 10 raises keeping the plate stationary. Repeat for 4 total sets. ---superset with--Kettle Bell Front Swings: 20, 20, 20, 20 Select a moderate weight and use a good tempo. Barbell Upright Rows: 8 x 8 Select a moderate weight and get 8 sets of 8. Limit rest to 60 seconds or less between sets. Partial Rep Dumbbell Lateral Raises: 15, 15, 15, 15 Increasing weight with each set – yes, even though the reps remain the same. Go heavy! ---superset with--Rear Delt Cable Crossovers: 15, 15, 15, 15 Increasing weight with each set – yes, even though the reps remain the same.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Blast Workouts - Arm Blast “Shadow of Zeus” Dumbbell Concentration Curls: 15, 12, 10, 8, 8 Increasing weight with each set. ---superset with--Wide Grip Barbell Curls: 15, 12, 10, 8, 8 Increasing weight with each set. Rope Curls: 20, 20, 20, 20, 20 Increasing weight with each set – yes, even though the reps remain the same. Rope Pushdowns: 15, 12, 10, 8 Increasing weight with each set. Overhead Dumbbell Triceps Extensions: 15, 12, 10, 8, 8 Increasing weight with each set. ---superset with--Dumbbell Triceps Kickbacks: 15, 12, 10, 8, 8 Increasing weight with each set. Weighted Dips: 75 total reps Strap some weight on and get 75 total reps to finish the arms off, as many sets as needed.
“Moxie” Barbell Drag Curls: 20, 15, 12, 10, 8 Increasing weight with each set. ---superset with--Alternating Dumbbell Curls: 15, 15, 15, 15, 15 Select a moderate weight and get 15 reps on each arm directly following the drag curls. Overhead Cable Triceps Extensions: 20, 15, 12, 10, 8 Increasing weight with each set. ---superset with--Dumbbell Kickbacks: 15, 15, 15, 15, 15 Select a moderate weight and get 15 reps on each arm directly following the extensions. EZ Bar Curls: 10, 20 x 4 Get 10 heavy reps, then drop the weight and get 20 more reps. Repeat for 4 total sets. Close Grip Barbell Bench Press: 10, 20 x 4 Get 10 heavy reps, then drop the weight and get 20 more reps. Repeat for 4 total sets.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“Velvet” EZ Bar Preacher Curls Combo: 12, 12 x 4 Perform 12 reps with normal grip, then 12 reps reverse grip. Increase weight with each set. ---superset with--Incline Dumbbell Curls: 12, 10, 8, 8 Increasing weight with each set. EZ Bar Skull Crushers w/ Press: 15, 12, 10, 8 Perform the reps, then do the same number of presses. Increasing weight with each set. ---superset with--Single-Arm Overhead Dumbbell Extensions: 15, 12, 10, 8 Increasing weight with each set. Straight Bar Cable Curls: 100 total reps Select a moderate weight and get 100 total reps, as many sets as needed. Straight Bar Triceps Pushdowns: 100 total reps Select a moderate weight and get 100 total reps, as many sets as needed. Single-Arm Cable Curls: 20, 15, 12, 10 Increasing weight with each set. ---superset with--Single-Arm Cable Pulldowns: 20, 15, 12, 10 Increasing weight with each set.
“Popcorn” Single-Arm Dumbbell Preacher Curls: 15, 12, 10, 8 Increasing weight with each set. ---superset with--EZ Bar Preacher Curls: 4 sets to failure Select a moderate weight and rep it out until you cannot lift it again. Incline Bench EZ Bar Skull Crushers: 15, 12, 10, 8 Increasing weight with each set. Start heavy and go heavier! ---superset with--Weighted Bench Dips: 30, 30, 30, 30 Toss some weight on your lap and rep em out! Dumbbell Hammer Curls: 12, 12, 12, 12 Increasing weight with each set – yes, even though the reps remain the same. ---superset with--Rope Pushdowns: 12, 12, 12, 12 Increasing weight with each set – yes, even though the reps remain the same.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“Grind 4 Glory”
EZ Bar Curls: 8 x 8 Go heavy and get 8 sets of 8 reps. ---superset with--EZ Bar Skull Crushers: 8 x 8 Go heavy and get 8 sets of 8 reps. Limit rest to 60 seconds or less between supersets. Dumbbell Concentration Curls: 10, 10, 10, 10 Increasing weight with each set – yes, even though the reps remain the same. ---superset with--Single-Arm Overhead Dumbbell Triceps Extensions: 10, 10, 10, 10 Increasing weight with each set – yes, even though the reps remain the same. Standing Barbell Curls: 12, 12, 12 x 4 Do these as a drop set, start heavy and drop the weight twice. Repeat for 4 total sets. ---superset with--Straight Bar Cable Pushdowns: 12, 12, 12 x 4 Do these as a drop set, start heavy and drop the weight twice. Repeat for 4 total sets. Bench Dips: 100 total reps Finish this one off with bench dips for 100 total reps, as many sets as needed.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Blast Workouts - Leg Blast “Relapse” Leg Extensions: 100 total reps Select a moderate weight and get 100 total reps, as many sets as needed. Lying Leg Curls: 100 total reps Select a moderate weight and get 100 total reps, as many sets as needed. Barbell Squats: 15, 15, 15, 15, 15 Increasing weight with each set – yes, even though the reps remain the same. Dumbbell Stationary Lunges: 12, 12, 12, 12, 12 Get 12 steps on each leg. Increasing weight with each set. ---superset with--Dumbbell Stiff Leg Deadlifts: 12, 12, 12, 12, 12 Increasing weight with each set – yes, even though the reps remain the same. Leg Extensions: 12, 10, 8, 8 Back to the extensions, this time go heavy! Increasing weight with each set.
“Box of Joy” Barbell Squats: 25, 20, 15, 12, 10, 8, 8, 8 Increasing weight with each set. Leg Press: 20, 20, 20, 20, 20 Increasing weight with each set – yes, even though the reps remain the same. ---superset with--Single-Leg Lying Leg Curls: 12, 12, 12, 12, 12 Select a moderate weight and focus on the squeeze of each rep. Hack Squats: 15, 12, 10, 8, 8 Increasing weight with each set. Go as heavy as you can here! ---superset with--Single-Leg Leg Extensions: 12, 12, 12, 12, 12 Select a moderate weight and focus on the squeeze of each rep. Box Jumps: 50 total jumps Finish off with some box jumps for 50 total reps, as many sets as needed.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“Globe Trotter” Leg Press: 20, 15, 12, 10, 8 Increasing weight with each set. Go as heavy as you can. ---superset with--Bulgarian Split Squats: 15, 12, 10, 8, 8 Increasing weight with each set. Smith Machine Squats: 100 total reps Select a moderate weight and get 100 total reps, as many sets as needed. Dumbbell Step-Ups: 12, 12, 12, 12 Increasing weight with each set – yes, even though the reps remain the same. ---superset with--Single-Leg Leg Extensions: 15, 15 x 4 Do these as a dropset, start with 15 reps on each leg, then drop the weight and get 15 more for 4 total sets.
“Darkest Hour” Barbell Stiff Leg Deadlifts: 15, 12, 10, 8, 8 Increasing weight with each set. ---superset with--Lying Hamstring Curls: 15, 12, 10, 8 Increasing weight with each set. Wide Stance Leg Press: 20, 15, 12, 10, 8, 8 Increasing weight with each set. Go as heavy as you can here! ---superset with--Dumbbell Plie Squats: 15, 12, 10, 8, 8, 8 Increasing weight with each set. Barbell Walking Lunges: 12, 12, 12, 12 Get 12 reps on each leg. Do NOT give up yet. Push through! ---superset with Leg Extensions: 10, 10, 10, 10 Increasing weight with each set – yes, even though the reps remain the same.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“Death by Squat” Barbell Front Squats: 20, 15, 12, 10, 8, 8 Increasing weight with each set. ---superset with--Bodyweight Squats: 20, 20, 20, 20, 20, 20 Leg Press: 12, 12, 12 x 4 Get 12, drop a plate on each side and get 12, repeat one last time for 12 more. Repeat this entire dropset for 4 total sets. Increasing the starting weight with each set. Dumbbell Walking Lunges: 12, 12 x 4 Get 12 steps on each leg, then drop all weight and get 12 more on each leg. Increasing weight with each set. ---superset with--Single-Leg Stability Ball Leg Curls: 20, 20, 20, 20 Follow up the walking lunges with some leg curls using the stability ball. Barbell Stiff Leg Deadlifts: 100 total reps Finish this brutal leg workout with stiff leg deadlifts for 100 total reps, as many sets as needed.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Blast Workouts - Abs AND Calves Blast “Iced” Cable Crunches: 20, 20, 20 Reverse Crunches: 20, 20, 20, 20 ---superset with--Planks: 60 seconds x 4 Toe to Bars: 10, 10, 10, 10 ---superset with--Jackknife Sit-Ups: 10, 10, 10, 10 Seated Calf Raises: 20, 20, 20 x 3 Do 20 reps, drop weight, 20 more, drop weight and finish with 20 more. Repeat for 3 total dropsets. Increasing weight with each set. Smith Machine Calf Raises: 20, 15, 12, 10, 8 Increasing weight with each set. Go heavy! ---superset with--Single-Leg Seated Calf Raises: 10, 10, 10, 10, 10 Go lighter here and focus on the squeeze and contraction of each rep.
“Watch Me” Seated Plate Twists: 20, 20, 20 Hold a plate and twist from side to side for 20 total reps. ---superset with--Sit-Ups: 20, 20, 20 Standing Barbell Twists: 40, 40, 40 Hold a straight bar of any size and perform twists for 40 total reps. ---superset with--Stability Ball Crunches: 40, 40, 40 Donkey Calf Raises: 25, 25, 25 x 4 Do 25 reps, drop weight, 25 more, drop weight and finish with 25 more. Repeat for 4 total dropsets. Increasing weight with each set. Bodyweight Standing Calf Raises: 150 total reps No weight, no plates, just calf raises for 150 total reps, as many sets as needed.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
“ABducted” Stability Ball Pull-Ins: 15, 15, 15 ---superset with--High Knees: 30 Seconds x 3 Weighted Leg Raises: 10, 10, 10 ---superset with--Bicycles: 60, 60, 60 Toe to Bars: 30 total reps Finish with toe to bars for 30 total reps, as many sets as needed. Leg Press Calf Raises: 20, 15, 12, 10, 8 Increasing weight with each set. ---triset with--Dumbbell Single-Leg Standing Calf Raises: 20, 20, 20, 20, 20 Use a moderate weight and burn em out! ---triset with--Standing Calf Raises on Plate: 20, 20, 20, 20, 20 Use just your bodyweight for the third element of this triset and do standing calf raises on a plate. Get a full stretch!
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Blast for Mass Foundations - BLACK EDITION The next series of workouts included in this eBook are, once again, the Blast Foundations workouts. These workouts are included to provide another level of muscle confusion within the program and to hit those crucial body building movements and rep ranges needed for growth. Every so often within the program you will be directed to switch over to the Foundations workouts. During this week or weeks you will be changing up workout style, pace and mindset. The Foundations workouts are to be done with the following in mind: •
Emphasis on compound lifts
•
Increasing weight with each set
•
Greater rest times (2-3 minutes between heaviest sets)
•
No supersets or giant sets during these weeks
Keep in mind, the focus of these workouts is to be increasing weight with each set and shooting for gains in all lifts. While the Blast workouts contain a ton of volume and a nontraditional style of training, they also prime your physique for huge gains in all lifts. This will come to light when you are doing the Foundations workouts.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Foundations Workouts - Chest “One” Reverse Grip Barbell Bench Press: 12, 10, 8, 6, 6 Increasing weight with each set. Incline Dumbbell Press: 12, 10, 8, 6, 6 Increasing weight with each set. Weighted Dips: 12, 10, 8, 6, 6 Increasing weight with each set. Dumbbell Pullovers: 12, 10, 8, 6 Increasing weight with each set. Incline Cable Flyes: 12, 10, 8, 8 Increasing weight with each set. Best Lifts:
“Two” Incline Barbell Bench Press: 12, 10, 8, 6, 6 Increasing weight with each set. Flat Dumbbell Press: 12, 10, 8, 6, 6 Increasing weight with each set. Standing Incline Dumbbell Flyes: 12, 10, 8, 6, 6 Increasing weight with each set. Single-Arm Hammer Strength Press: 12, 10, 8, 6 Increasing weight with each set. Pec Deck: 15, 12, 10, 8 Increasing weight with each set. Best Lifts:
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Foundations Workouts - Back “One” Barbell Deadlifts: 15, 12, 10, 8, 6, 6 Increasing weight with each set. T-Bar Rows: 12, 10, 8, 6, 6 Increasing weight with each set. Single-Arm Dumbbell Rows: 12, 10, 8, 6 Increasing weight with each set. Reverse Grip Seated Cable Rows: 12, 10, 8, 6 Increasing weight with each set. Pull-Ups: 12, 12, 12, 12 With weight if you can, if not, bodyweight only. Best Lifts:
“Two” Barbell Bent Over Rows: 12, 10, 8, 6, 6 Increasing weight with each set. Close Grip Pulldowns: 12, 10, 8, 6, 6 Increasing weight with each set. Single-Arm Cable Rows: 12, 10, 8, 6, 6 Increasing weight with each set. Wide Grip Seated Cable Rows: 12, 10, 8, 6 Increasing weight with each set. Straight Bar Cable Pullovers: 12, 10, 8, 8 Increasing weight with each set. Best Lifts:
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Foundations Workouts - Shoulders “One” Barbell Military Press: 12, 10, 8, 6, 6 Increasing weight with each set. Barbell Upright Rows: 12, 10, 8, 6, 6 Increasing weight with each set. Seated Dumbbell Lateral Raises: 12, 10, 8, 6 Increasing weight with each set. EZ Bar Front Raises: 12, 10, 8, 6 Increasing weight with each set. Hammer Strength Shoulder Press: 12, 10, 8, 6 Increasing weight with each set. Barbell Shrugs: 15, 12, 10, 8, 6 Increasing weight with each set. Best Lifts:
“Two” Dumbbell Shrugs: 15, 12, 10, 8, 6 Increasing weight with each set. Dumbbell Military Press: 12, 10, 8, 6, 6 Increasing weight with each set. Partial Rep Dumbbell Lateral Raises: 12, 10, 8, 6, 6 Increasing weight with each set. Dumbbell Snatch: 12, 10, 8, 6 Increasing weight with each set. Dumbbell Arnold Press: 12, 10, 8, 6 Increasing weight with each set. Dumbbell Rear Lateral Raises: 12, 10, 8, 6 Increasing weight with each set. Best Lifts:
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Foundations Workouts - Arms “One” Barbell Curls: 12, 10, 8, 6, 6 Increasing weight with each set. Dumbbell Hammer Curls: 12, 10, 8, 6, 6 Increasing weight with each set. EZ Bar Curls: 12, 10, 8, 6 Increasing weight with each set. Overhead Dumbbell Triceps Extensions: 12, 10, 8, 6, 6 Increasing weight with each set. Weighted Bench Dips: 12, 10, 8, 6, 6 Increasing weight with each set. Rope Pushdowns: 12, 10, 8, 6, 6 Increasing weight with each set. Best Lifts:
“Two” EZ Bar Skull Crushers: 12, 10, 8, 6, 6 Increasing weight with each set. Single-Arm Dumbbell Preacher Curls: 12, 10, 8, 6, 6 Increasing weight with each set. Single-Arm Triceps Extensions: 12, 10, 8, 6, 6 Increasing weight with each set. Reverse Grip EZ Bar Curls: 12, 10, 8, 6, 6 Increasing weight with each set. Reverse Grip Straight Bar Cable Pulldowns: 12, 10, 8, 6 Increasing weight with each set. Barbell Drag Curls: 12, 10, 8, 6 Increasing weight with each set. Best Lifts:
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Foundations Workouts - Legs “One” Barbell Squats: 12, 10, 8, 6, 6 Increasing weight with each set. Leg Extensions: 12, 10, 8, 6, 6 Increasing weight with each set. Stationary Dumbbell Lunges: 12, 10, 8, 6 Increasing weight with each set. Barbell Stiff Leg Deadlifts: 12, 10, 8, 6 Increasing weight with each set. Seated Hamstring Curls: 12, 10, 8, 6 Increasing weight with each set. Best Lifts:
“Two” Leg Press: 12, 10, 8, 6, 6 Increasing weight with each set. Dumbbell Walking Lunges: 12, 12, 12, 12 (each leg) Increasing weight with each set. Hack Squats: 12, 10, 8, 6, 6 Increasing weight with each set. Dumbbell Plie Squats: 12, 10, 8, 6 Increasing weight with each set. Dumbbell Stiff Leg Deadlifts: 12, 10, 8, 6 Increasing weight with each set. Best Lifts:
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Foundations WorkoutS - Abs AND Calves “One” Weighted Leg Raises: 15, 15, 15, 15 Weighted V-Ups: 15, 15, 15, 15 Reverse Crunches: 20, 20, 20, 20 Standing Calf Raises: 15, 12, 10, 8, 8 Increasing weight with each set. Dumbbell Single-Leg Standing Calf Raises: 20, 20, 20, 20 Increasing weight with each set. “Two” Machine Crunches: 20, 20, 20, 20 Barbell Ab Rollout or Ab Roller: 12, 12, 12, 12 Stability Ball Pull-Ins: 12, 12, 12, 12 Seated Calf Raises: 15, 12, 10, 8, 8 Increasing weight with each set. Single-Leg Leg Press Calf Raises: 15, 15, 15, 15 Increasing weight with each set.
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Blast for Mass MAXxED WORKOUTS The next series of workouts included in this eBook are the Blast MAXXED Workouts. These workouts are included to provide a raw power element to the program. Twice in the program you will be directed to switch over to the MAXXED workouts. During these weeks you will be changing up your workout style, pace and mindset. The MAXXED workouts are to be done with the following in mind: •
Emphasis on raw power
•
Increasing weight with each set
•
Greater rest times (3 minutes between heaviest sets)
•
Going for your max lifts on all movements the entire week (use spotter)
•
For 1RM sets, ensure you perform one complete rep. Most times, I actually perform two reps, as the first tends to be less than ideal.
Keep in mind, the focus of these workouts is to be increasing weight with each set and shooting for your 1RM throughout the week. This will come to light when you are doing the Foundations workouts and REALLY shine when you hit the MAXXED workouts. Your 1RM max should increase significantly from day one on the program.
www.BlastTrainingSystem.com
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
MAXXED Workouts - Chest “M1” Barbell Bench Press: 15, 12, 8, 4, 1RM Increasing weight with each set. Incline Dumbbell Press: 12, 8, 4, 1RM Increasing weight with each set. Flat Dumbbell Flyes: 12, 8, 4, 1RM Increasing weight with each set. Dumbbell Pullovers: 12, 8, 4, 1RM Increasing weight with each set. Decline Cable Flyes: 12, 8, 4, 1RM Increasing weight with each set. Personal Records (PRs):
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
MAXXED Workouts - Back “M2” Barbell Deadlifts: 15, 12, 8, 4, 1RM Increasing weight with each set. Wide Grip Lat Pulldowns: 12, 8, 4, 1RM Increasing weight with each set. Single-Arm Dumbbell Rows: 12, 8, 4, 1RM Increasing weight with each set. Seated Cable Rows: 12, 8, 4, 1RM Increasing weight with each set. Hammer Strength Rows: 12, 8, 4, 1RM Increasing weight with each set. Personal Records (PRs):
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
MAXXED Workouts - Shoulders “M3” Barbell Military Press: 15, 12, 8, 4, 1RM Increasing weight with each set. Clean & Press: 12, 8, 4, 1RM Increasing weight with each set. Seated Dumbbell Lateral Raises: 12, 8, 4, 1RM Increasing weight with each set. Seated Rear Lateral Raises: 12, 8, 4, 1RM Increasing weight with each set. Barbell Shrugs: 12, 8, 4, 1RM Increasing weight with each set. Personal Records (PRs):
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
MAXXED Workouts - Arms “M4” Barbell Curls: 15, 12, 8, 4, 1RM Increasing weight with each set. EZ Bar Skull Crushers: 15, 12, 8, 4, 1RM Increasing weight with each set. Single-Arm Dumbbell Preacher Curls: 12, 8, 4, 1RM Increasing weight with each set. Overhead Dumbbell Triceps Extensions: 12, 8, 4, 1RM Increasing weight with each set. Dumbbell Hammer Curls: 12, 8, 4, 1RM Increasing weight with each set. Straight Bar Cable Pushdowns: 12, 8, 4, 1RM Increasing weight with each set. Personal Records (PRs):
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
MAXXED Workouts - Legs “M5” Barbell Squats: 15, 12, 8, 4, 1RM Increasing weight with each set. Barbell Stiff Leg Deadlifts: 12, 8, 4, 1RM Increasing weight with each set. Leg Press: 12, 8, 4, 1RM Increasing weight with each set. Stationary Dumbbell Lunges: 12, 8, 4, 1RM Increasing weight with each set. Leg Extensions: 12, 8, 4, 1RM Increasing weight with each set. Personal Records (PRs):
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
Closing Remarks I can give you the workouts. I can provide sample diets based on your body type, supplementation programs and food options. However, I cannot do this for you. Give this program your absolute all, day in and day out, and you WILL get results! This doesn’t mean choose comfortable weights. This doesn’t mean snap selfies mid-workout. This means BUST YOUR ASS! Follow the program for at least 12 weeks for the best overall results. For even better results, repeat the program for a second time and a total of 24 weeks (6 months). Gaining lean muscle mass takes time. Doing a 2-3 month “bulk” will get you some results, but ideally you want to put on significant size before switching gears and moving into a cutting or weight loss regimen. If you have any questions regarding this program, please check www.BlastTrainingSystem.com for FAQ’s. You can also post questions on my Facebook Page at www.Facebook.com/MensPhysique or tweet me @ryanphughes.
GROW TIME! www.BlastTrainingSystem.com
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
‘Blast for Mass Products
• • •
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
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Blast Training System – Blast for Mass: BLACK
IFBB Pro Ryan Hughes
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