Growing a physique that's not just eye-catching, but downright freakily amazing, doesn't happen by accident. It takes hard work, but also a smart approach to splitting up your training. The Bodybuilding.com All Access program FreakMode: Alex Savva's 12-Week Fitness Plan will give you both.
For the first four weeks, the program is designed to help stimulate growth by attacking body parts as a group based on prime movers and their synergists. For example, the chest is a prime mover (main muscle) on a bench press, while the shoulders and triceps are synergists (assisting muscles).
Because the synergist muscles are targeted during every exercise prescribed in each workout, they'll be close to exhaustion by the time you work them individually. That means you'll only need to do a few sets to finish them off.
This workout, from Day 1 of FreakMode, shouldn't take you more than 30-45 minutes. Keep the rest periods short so the sets are intense and effective. By increasing the demand...
Source: Build That Freaky Upper Body With This Workout!
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