Muscle Building Workouts

The Man Maker Workout: Puke Bucket Ready

arnold
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I have this crazy conditioning routine I call the MAN MAKER. This is one of my secret training routines. I do this every once in a while when I want to take my fitness and mental strength to the next level. 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.

If there was ever a workout which spiked testosterone levels and put hair on your chest – this is it.

*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.

The DOMS you will experience from this workout are likely to make you look like Lee Evans in the film Something About Mary, when he tries to pick up his keys.

If you have a job which requires you to have fresh, fatigue-free legs; this workout isn’t for you. Or better yet, you can do it on your holiday break (giving you adequate time for you to recover).

If you’ve never trained legs before, or if you’re a newbie to squats or deadlifts; avoid this workout at all costs.

Disclaimer: Do not try this workout if you are sissy, as it may lead to water coming out of your tear-ducts. If your gym has large amounts of stairs that you need to walk down in order to exit, do this workout at your own risk. 

If you truly had the kahunas to do this workout, let us know how you got on and if you really needed a sick bucket in the comments below. 

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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