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Cosmonaut Sherd Program **[How to get lean, muscular and att..
🕑 Added 2021-07-07 13:48:53 +0000 UTC Cosmonaut Sherd Program **[How to get lean, muscular and attract your dream girl]** What's up fellow cosmonauts, this is going to quite long but bare with me as there is a lot of detail in this and I recommend copying it so you have it when you hit the gym, King! The aim of the cosmonaut sherd program is to get you lean, muscular, and carving a body into a nice V shape. This has been scientifically proven to be more attractive to females. And this is one of our objectives. --- What's first? First off, you need to know what goal you have in mind. Is it to lose fat, build muscle or both? This is important because you need to eat the right way for muscle growth to happen / lose fat. (I will have a nutrition portion for sale for $10 bucks) So, be sure to start off with knowing your weight and target goal weight. I recommend using the website below to understand your calorie needs and how you should plan your food intake to go along with the program. [ https://www.calculator.net/calorie-calculator.html ] The workout program is 6 months long. And by the end of it, you will be a fucking monster. A King with a great V shape body (big shoulders and smaller waist) that women will feel attracted to for no apparent reason. Your body will introduce you before you open your mouth. Your confidence will precede you. But, Rome wasn't built in a day, so, you'll have work to do. And the results you get are in direct proportion to how dedicated you are in sticking to a plan. Let's Begin. The program is designed to get you measurably stronger week after week. As you gain strength to the key lifts, your physique will become harder, denser and more muscular than ever before. I recommend tracking your workouts in a notebook or in the notes section of your phone. Record the weight and reps for every set of each exercise. I have a note for Workout A, Workout B and Workout C. Then I will make sure to try and improve on every exercise each workout by adding a rep or adding 5 pounds. NOTE: RPT or reverse pyramid is when you start your set with the heaviest weight then move down 10% (20 pounds usually). Before doing your first set, however, you should warm up with a light weight and do not burn yourself out! **[Phase 1 - 8 Weeks]** Workout A (Monday) 1. Incline Barbell Bench Press: 5-6, 6-7, 7-8 (reverse pyramid) 2. Flat Dumbbell Bench Press: 8-10, 10-12 (reverse pyramid) 3. Incline Dumbbell Curls: 6-8, 6-8, 6-8 (reverse pyramid) 4. Rope Hammer Curls: 8-10, 10-12 (reverse pyramid) 5. Bent-Over Flyes: 12-15 + 4-6, 4-6, 4-6 (rest-pause of 10 seconds between sets) Workout B (Wednesday) 1. Bulgarian Split Squats: 6-8, 6-8, 6-8 (reverse pyramid) 2. Romanian Deadlifts: 6-8, 6-8, 6-8 (reverse pyramid) 3. Leg Extensions: 10-12, 10-12, 10-12 (reverse pyramid) 4. Hanging Weighted Knee Raises: 3 sets of 8-15 Workout C (Friday) 1. Standing Barbell Press: 6-8, 6-8, 8-10 (reverse pyramid) 2. Weighted Chinups: 6, 6 (reverse pyramid) 3. Seated Cable Rows: 8-12, 8-12 (reverse pyramid) 4. Triceps Rope Pushdowns: 8-10, 10-12, 10-12 (reverse pyramid) 5. Lateral Raises: 12-15 + 4-6, 4-6, 4-6 (rest-pause) **If you do not know a certain workout, look on youtube and check it out by typing in the name and example. **[Phase 2 - 8 Weeks - Chest Focus]** Workout A (Monday) 1. Incline Dumbbell Bench Press: 6-8, 8-10 (RPT) 2. Flat Barbell Bench Press: 8-10, 10-12 (RPT) 3. Weighted Chinups: 6-8, 6-8 (RPT) 4. Incline Dumbbell Curls: 6-8, 6-8, 6-8 (RPT) 5. Lateral Raises: Rest-Pause Workout B (Wednesday) 1. Romanian Deadlifts: 6-8, 6-8, 6-8 (RPT) 2. Bulgarian Split Squats: 6-8, 6-8, 8-10 (RPT) 3. Hip Thrusts: 8-10, 10-12, 12-15 (RPT) 4. Leg Extensions: 10-12, 10-12, 10-12 (RPT) Workout C (Friday) 1. Incline Dumbbell Bench Press: 6-8, 8-10 (RPT) 2. Weighted Dips or Close Grip Bench: 8-10, 10-12 (RPT) 3. Cable Rows: 8-10, 10-12 (RPT) 4. Triceps Pushdowns: 8-10, 10-12, 10-12 (RPT) 5. Bent-Over Flyes: Rest-Pause **[Phase 3 - 8 Weeks - Shoulder Focus]** Workout A (Monday) 1. Incline Barbell Bench Press: 6-8, 8-10 (RPT) 2. Standing Barbell press: 6-8, 8-10 (RPT) 3. Incline Dumbbell Curls: 6-8, 6-8, 6-8 (RPT) 4. Hammer Curls: 8-10, 10-12 (RPT) 5. Lateral Raises: Rest-Pause Workout B (Wednesday) 1. Front Squats: 4-6, 4-6, 4-6 (RPT) 2. Romanian Deadlifts: 8-10, 8-10, 10-12 (RPT) 3. Reverse Lunges: 6-8, 6-8 (RPT) 4. Hanging Knee Raises: 3 sets x 8-15 Workout C (Friday) 1. Seated Dumbbell Shoulder Press: 4-6, 4-6, 6-8 (RPT) 2. Weighted Pull ups: 6-8, 6-8 (RPT) 3. Cable Rows: 8-10, 10-12 (RPT) 4. Triceps Pushdowns: 8-10, 10-12, 10-12 (RPT) 5. Bent-Over Flyes: Rest-Pause --- If you hit a plateau on one of the exercises, I recommend changing the movement. Here are some of the best exercises to rotate with: * Incline Barbell Press => Incline Dumbbell Press * Flat Dumbbell Press => Close Grip Bench Press * Incline DB Curls => Cable Curls * Rope Hammer Curls => Incline Hammer Curls * Bent-Over Flyes => Face Pulls * Bulgarian Split Squats => Front Squats * Romanian Deadlifts => Rack Pulls or Power Hang Cleans * Leg Extensions => Reverse Lunges * Hanging Leg Raise => Side-to-Side Knee Ups * Standing Barbell Press => Seated Dumbbell Shoulder Press * Weighted Chinups => Weighted Pullups * Seated Cable Row => Machine Row or One-Arm Dumbbell Row * Triceps Pushdowns => One-Arm Overhead Tricep Extensions * Lateral Raise => Dumbbell Upright Rows
