KREA-GENIC^® – Workout Routine for maximum results

The Eisenklinik has combined a 3-day-split program for experienced fitness athletes and bodybuilders. The introduced routine should be performed completely 6 times at the most. The physical and psychological strain is very high!

Mike Mentzer hit the bull’s eye when he said: not the steady knocking detonates the stick of dynamite, but the hit with the hammer! Between training days, there should be at least on day of regeneration.

How to read the routine?

On the first day of the program you start a set e.g. with 5-6 constant repetitions (reps.) on bench pressing. Lifting the weight (concentric phase) takes 1 second, the lowering (excentric phase) is prolonged to 4 seconds (1/4). The 5th or 6th repetition is the last possible one within the set if done with correct technique! Further reps from your own steam should not be possible. After muscle failure the weight is put down for 10 seconds followed by 10 single reps with a 10 seconds break between each (lower the weight between reps!). A concentric phase lasts 1 second and the excentric phase 2 seconds (1/2; 10). Within this routine only workout sets are displayed. A sufficient general and exercise-specific warm-up is assumed! You can increase the weight when reaching the respective upper limits of reps.

Day 1:

Primary training of chest, shoulders and biceps
• Bench Press: 1 x 5-6 reps. (1/4) + 10 single reps (1/2; 10)
• Butterfly reverse: 1 x 5-6 single reps (2/2), one-armed, alternating *
• Butterfly: 1 x 5-6 reps. (1/4)
• Dumbell-Laterals: 1 x 5-6 reps. (1/4) + 10 single reps (1/2;10)
• Dumbell Curls:1 x 5-6 (1/4) reps. both sides (1/4) reps. both sides + 10 single reps (1/2) alternating

*For the performance of the exercise a dual training machine with two separately working trainings-arms is required. One arm remains in end position at full contraction, while the other arm performs single reps. If such a machine is not available, carry out 12-15 one-armed single reps, while the other arm pauses.

Day 2:

Primary training of legs, calfs and lower back
• Lunges walking: 2 x 20 reps. (1/2), set break 60 seconds
• Squats: 1 x 8-10 reps. (1/4) + 5-10 single reps. (1/2; three deep breaths in upright position) **
• Straight Leg Dead Lifts: 1 x 6-8 reps. (2/4) + 5-10 single reps. (1/2; three deep breaths in upright position) **
• Lying leg curls: 1 x 5-6 reps. (2/4)
• Standing calf raises: 12-15 single reps. (1/2) one-legged alternating:
• Free ab-training

**Due to the complexity of the movement the single reps can be reduced.

Day 3:

Primary training of lats, front deltoids and triceps
• Pull-ups: 1 x 5-6 reps. (1/4) + 5 single reps. (1/2; 10)
• Behind neck press: 1 x 5-6 reps. (1/4) + 5 single reps. (1/2; 10)
• Cable Row machine: 1 x 5-6 reps. (1/4)
• Dips: 1 x 5-6 Wdh. (1/4) + 5 single reps. (1/2; 10)
• Cable Bentover Triceps Extension, standing: 1 x 5-6 reps. (1/4)

This training routine is only one of many possibilities of how a modified PITT-training can break training routines. You can be sure: undreamt powers will awaken in you. In one of the upcoming newsletters we will present a full-body routine. With two short and intensive workouts (training sessions) you can expect spectacular success. Discuss your questions about the 3-day split program with us in the forum of the Eisenklinik (www.eisenklinik.de).