Rapidly Build Size and Strength(10 x 10 Growth Blitz)
 

Build muscle with this intense "10 x 10 volume plan" that's designed to stimulate muscle growth by optimising the amount of time your muscles are stimulated for each workout.

How it works: The key to muscle growth is the amount of time your muscles are placed under tension for during a workout. This plan is optimised to help you grow using a ten sets of ten rep format.

Monday - Chest and Back

Dumbell incline press: 10 x 10
Chin-ups: 10 x 10

Wednesday - Legs and Abs

Squats: 10 x 10
Crunches: 10 - 15 x 3
Calf raises: 10 - 15 x 3

Friday - Shoulders and Arms

Kettlebell Press: 10 x 10
Biceps curl: 10 - 15 x 3
Triceps press-downs: 10 - 15 x 3

Tuesday, Thursday, Saturday and Sunday - Rest days

How to do the workout:

1. Pick a weight equal to 50% of your 1 rep max.
2. Use a smooth tempo to stimulate growth with "time under tension"; Try 3 seconds lifting the weight and 3 seconds lowering the weight.
3. Rest 60 - 90 seconds between each set.
4. The rest days are essential for growth.
5. Once you can perform 10 sets of 10 repetitions in each core exercise, increase the weight in your next session by 5%.

Good luck and Train hard!

sounds interesting 10x10, must try it.

really great way to shake things up i find

10 x 10 is great, this is slightly different to the one i posted before(GVT)
But just as effective!