WORKOUT 4 — SHOULDERS + TRICEPS (Week 1) Shoulders • Arnold Press • Upright Row / Chin-Pulley
Triceps • Cable Tricep Pushdowns • Dumbbell Overhead Extensions
CORE WORK (EVERY WORKOUT DAY – WEEK 1) • Flag Poles — 3 sets of 35/21/14 repetitions • Optional: planks, slow leg raises, toe-touch crunches
WEEK 2 — 7/7/7 and 5/5/5 TRAINING METHOD The preferred schedule is to perform these workouts every other day to allow adequate recovery. However, if your availability is limited, you may complete the next session the following day without issue. Week 2 elevates intensity dramatically using Dodd’s time-under-tension hypertrophy system.
7/7/7 Set Structure 1. 7 standard reps
2. 7 reps with a 10-second hold between each rep 3. 7 standard reps, with the final rep held for 7 seconds
Once completed, do the same exercises with a 5/5/5 set
5/5/5 Set Structure 1. 5 standard reps
2. 5 reps with a 10-second hold between each rep 3. 5 standard reps, with the final rep held for 7 seconds
Rest 3 minutes between all sets.
This week emphasizes: • Deep muscular fatigue • Strength endurance • Metabolic stress • Muscle density and definition
WORKOUTS 1–4 (Week 2) Perform the same exercises as Week 1, but all sets follow the 7/7/7 and 5/5/5 method.
© 2025 Longevity Medical Institute®. All rights reserved.
19
Made with FlippingBook Ebook Creator