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Therefore I recommend that for each body part one compound movement files be performed, augmented by two isolation movements. The sample workout provided would be for day 1 and would appear as follows: Deltoids Seated Dumbbell Presses - 1x15*, 1x12, 1x12 Pec Deck Reversals - 1x15, 1x15, 1x15 Cable Upright Rows - 1x15, 1x15, 1x15 Triceps Cable Pressdowns - 1x25*, 1x15, 1x15 Skull Crushers - 1x15, 1x15, 1x15 Reverse Cable Pulldowns - 1x15, 1x15, 1x15 The repetition range should be high, and the weights performed should be according to 70%-75% of files your 1 repetition maximum. To determine your files 1 repetition maximum use a 1RM calculator. The emphasis is not on compound movements, but on isolation movements, working at high repetitions. This is because although fast-twitch fibers are not to be neglected, the emphasis is placed upon slow-twitch fibers. We want to bring out the maximum amount of definition and separation in the muscles we are working. To do this, pumping a large amount of blood into them is needed.
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