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The Mega-Pro workout is a compilation of various lifting movements designed to break down muscle fiber. Combined with proper nutrition, supplementation and rest, it will produce positive results in muscle size and strength. This is a very intense bodybuilding workout that requires extreme concentration and exertion. The exercises that are prescribed in this workout are the same ones used by many of today's pros. By combining consistency with intensity you will be training the same way the pro's do.

Military Press

Using a Straight Bar or Dumbbells Exercise can be performed standing or sitting on a bench with back support. Grasp a barbell using an overhand full grip and with your hands about shoulder width apart. Hold the bar at shoulder level with your elbows bent. Starting position can either be in front of head or behind. At this point, your forearms should be perpendicular to the bar. Push the bar up overhead until your arms are almost straight. Keep the weight balanced and under control at all times. While pushing, remember to keep your feet square and your legs perpendicular to the ground. From this extended position, lower the weight back to the starting position and repeat the entire movement. During this lift, keep your eyes focused straight ahead, avoid arching backwards or to the side, and use moderate weights so you can concentrate on correct form. (asas pergerakan 1)

Close Grip Upright Rows

Using an overhand grip, grasp a barbell with your hands six to eight inches apart. Pull the bar straight up until it nearly touches your chin. Concentrate on pulling your elbows--not hands--upward. Allow your elbows to go out to the side and as high as your ears on the upward movement. Pause momentarily at the top of the movement before lowering the bar back to the starting position. Concentrate on using the deltoids as you lift. Keep your trunk erect and your spine maintained in its neutral curvature throughout the exercise. Avoid bending backward.(asas pergerarkan 2)

Front Deltoid Raise

Stand with a dumbbell in each hand and the weights resting against the front of your thighs. Lift one weight straight out and up in an arc until it is slightly above your head. Lower the weight back to the starting position using a slow, controlled motion. Repeat the movement with your opposite arm. Avoid moving the weights simultaneously (one going up while the other is coming down); doing this can cause injury by putting too much torsion on the spine. In order to work directly on the front head of the deltoids, make certain the dumbbells are straight out in front of you, not straying to your sides. Avoid locking your elbows or knees and avoid lifting the weight too high. For variety, a straight bar can be substituted for the dumbbells.

Bent-Over Lateral Raise - Rear deltoids

Place a towel over the top end of an incline bench. Approach from the back of the bench and rest your forehead on the towel. Grasp a dumbell in each hand. Keeping your arms slightly bent, raise the weights up and away from your body in a reverse fly fashion. Raise your arms at a slight angle towards you head. Turn your thumbs down as you lift and hold for 1 second at the top of the lift. Bring the weights down using a slow, controlled motion, and then repeat the entire exercise. Avoid swinging the weights or raising your head up. You must focus on using the rear deltoids during this lift. (asas pergerakan 3)

Shoulder Shrugs

Stand with arms at your sides and a heavy dumbbell in each hand. Raise your shoulders as high as your can. Imagine you are trying to touch your ears with your shoulders. Hold for a moment at the top of the movement, then slowly release the muscle and lower the weights back down. Try to lift the weights using only your shoulders. Imagine your arms and hands are just hooks for the weights, and do not lift your arms during the exercise.
(asas pergerakan 4)

Side Lateral Raises - Medeial deltoid

Position yourself with dumbbells at your side and held slightly forward of your body and your knees in a slightly bent position. Raise the dumbbells straight away from your sides. Near the middle to the top of the lift begin to turn your wrist down so your little finger is higher than your thumb. For variety, this exercise can be performed with cables.