Muscle Building Workouts

The Man Maker Workout: Puke Bucket Ready

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I have this crazy conditioning routine I call the MAN MAKER. This is one of my secret training routines. I will disclose it with you. Ready your puke buckets, and hydration sources. This will burn fat, shred your legs, work your lungs and make you a MAN.

*non stop until all 60 reps are done

Set 1

  • 20 Squats
  • 20 Good mornings or *reverse ham curls
  • 20 Squats

*rest 3-5 minutes in between each set*

Set 2

  • 20 Squats
  • 20 Front Squats or *leg extensions
  • 20 Squats

Set 3

  • 20 Squats
  • 20 Sumo deadlifts¬† or*wide stance Leg press
  • 20 Squats

Set 4

  • 20 Squats
  • 20 Romanian Deadlifts or *close & high stance Leg press
  • 20 Squats

Want to make it harder? Try contracting on each assistance movement 3 seconds up and 3 seconds down during each rep. Think you’re a real bad ass? Do some body-weight lunges to the locker room once you’re done.

Way too hard? Try doing only half the reps.

Important for People who Need Their Legs

Seriously this is a very BRUTAL training routine, especially if you opt for the free-weights. After doing these exercises you will not be able to walk properly for a couple of days, and maybe up to a week. Try this at your own risk.

You have been warned.

Body By Gamma
Tony E, also known as Body by Gamma, Has competed in over 15 Strongman/Powerlifting competitions. Best lifts include 360lbs stone, 300lbs Overhead Press, 350 Competition Bench, 525 Competition Squat, 405 Zombie Squat and 630lbs Deadlift. .For more information on Body by gamma, please visit Tony's blog or Youtube channel.
1 Comment
  • Sick Bitch Nov 12,2009 at 4:39 am

    yeah yeah yeah way to cripple people tony… xD

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