We reveal IFBB pro champ Anton Antipov’s Peak Week Plan
DISCLAIMER: NOT FOR THE FRIDGE RAIDING COUCH POTATO!
DAY 1- CHEST
Cable Flyes – 4 x 12
Dumbbell Incline Press – 4 x 12
Superset with Dumbbell Flyes – 4 x 12
Smith Machine Incline Press – 4 x 12
Superset with Incline Push-ups – 4 x 20
Seated Cable Press – 4 x 12
Superset with Machine Flyes – 4 x 12
DAY 2- ARMS
Rope Curls – 4 x 12
Superset with Rope Tricep Extensions- 4 x 10 (Pausing at the bottom, keeping the triceps fully contracted for 4 seconds with each rep)
Decline Skullcrushers 4 x 7 + 7 (Keep the elbows back and bend with the elbow behind your head for 7 reps, then for a further 7 reps, bring the bar down to your nose for a total of 14 per set)
Superset with 21s – 4 sets
Incline Dumbbell Curls – 4 x 14 (7 reps per arm) Superset with Dumbbell Overhead Extensions- 4 x 12
Smith Machine Close-grip Press – 4 x 12 (Push with your triceps, keep your elbows in, and don’t lower the bar all the way down like you would on a regular bench press)
Superset with Drag Curls on Smith Machine – 4 x 12
DAY 3- REST
DAY 4- LEGS
Back Squats – 5 x 10 (First set as a warmup) Superset with Static Lunges- 4 x 8 (Super-slow and steady reps)
Leg Press – 4 x 20
Superset with Leg Extensions- 4 x 10 (2 second contracted hold at the top)
Seated Leg Curls – 4 x 12 (Dropset: Do 12, then drop a quarter of the weight and do another 12)
One-Legged Press Sideways – 4 x 15 (Position yourself sideways on the leg press machine and perform slow and controlled reps pushing with the heel of your foot)
DAY 5- SHOULDERS
Machine Shoulder Press 21’s – 4 sets
Superset with Dumbbell Static Holds- 4 x 30secs (Hold dumbbells out at your sides about 15 inches away from your hips, keeping tension on the side deltoids for 30 seconds)
Dumbbell Side Raises – 4 x 10 x 10 x 10 (Pyramid set: Grab light dumbbells and heavy dumbbells, perform
10 reps with slow and controlled form, then grab heavy dumbbells and perform another 10. Finally, switch back to light weights for a final 10 reps)
Single-Arm Reverse Flye Machine Sideways – 4 x 12 Superset with Bent Over Reverse Flyes- 4 x 12
Lying Cable Front Raises – 4 x 12 (Slow burn sets) Superset with Upright Rows – 4 x 12
Seated Military Press – 4 x 20 (Slow burn sets. Tilt dumbbells slightly inwards towards your head)
Shrugs – 4 x 15
DAY 6- BACK
Pull-ups – 50 (In as many sets as it will take)
Wide-grip Pulldowns – 4 x 12 (2-second pause at the bottom)
Superset with underhand close grip pulldowns- 4 x 10
Single-Arm Seated Machine Rows – 4 x 15
Superset with light, but slow Bentover Rows- 4 x 12 Standing (or seated) Close Grip Diagonal Pulldowns – 4 x 12 (2-second hold at the bottom)
Rack Pulls – 4 x 12
Superset with Shrugs – 4 x 12
Hyperextensions – 5 x 15
ABS AND CARDIO
5 x a week – Ab Circuits & Cardio (Perform 4-5 exercises back to back without rest, followed by 30 mins steady-state cardio)
THE FOOD PLAN
Credit @omareduardo1402
First thing!
10oz of fresh celery juice 1/2 an Apple
A pinch of fresh ginger Handful of kale
1/2 a lemon
In a juicer (not blender)
Eat your first meal 20-30min after the juice
Meal 1
2 Whole organic eggs and 7 egg whites 1.75 oz Dry oatmeal
A dash of omega-3 2000iu of vitamin D3 1 multivitamin
Meal 2
7 oz Chicken, turkey or fish (cooked) 1 cup of rice or quinoa (cooked) Handful of fresh organic spinach
20-30 mins before meal 3, have 1 serving of digestive enzymes
Meal 3
7 oz turkey or chicken
5.5 oz sweet potato or white potato 3.5 oz broccoli
A dash of omega-3 2000iu of vitamin D3 1 multivitamin
Meal 4
7 oz white fish
1 cup of rice or quinoa 3.5 oz Brussels sprouts
Meal 5
7 oz turkey or chicken
5.5 oz sweet potato or white potato 3.5 oz green beans
Meal 6
7 oz red meat
1/2 cup of rice or quinoa 3.5 oz asparagus
1000mg magnesium 1000mg potassium 50mg zinc
• Sodium intake- medium/low (use sea salt)
• Water intake- not less than 1 1/2 gallons
• You can mix green vegetables such as broccoli,
green beans, kale, asparagus
• Zero sugar- use Stevia instead
• Zero oil
30 mins before training:
0.35 oz BCAAs
0.35 oz glutamine 0.35 oz EAA’s
1 scoop pre-workout
For the latest tips and information from Anton, check out his insta @maiseu
DISCLAIMER: Always consult your doctor before following any diet or fitness program. Muscle and Health do not accept any responsibility for injury or illness arising from this plan and have not contributed to the creation of the same.
Photography by @duskyrogue and TJ Darr
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