Throw in 27 inch quads and a 57 inch chest (yes you read that right 57 inches!!) and you know you are dealing with a woman who knows how to build the massive muscularity which is the holy grail of many hardcore female bodybuilders.
Even if Iris Kyle level muscularity is not your goal there is a great deal to be said for switching to a powerlifting routine for 12 weeks.
Marlys' power workout is not for the faint hearted but coupled with a serious bulking diet it is guaranteed to add serious muscle.
She works damn hard to build that size.
Prepare for your legs to be brutalised THREE times a week!
DAY 1 Chest (and Legs):
Bench Press
1 series of 20 repetitions single bar
1 set of 7 reps with as much weight as possible to perform just 7 reps
1 set of 6 reps with more weight
1 set of 4 reps with weight to fail
Incline Press
1 set of 7 reps with as much weight as possible to perform just 7 reps
1 set of 7 reps with more weight
1 set of 7 reps with weight to fail
Decline Press
1 set of 7 reps with as much weight as possible to perform just 7 reps
1 set of 7 reps with more weight
1 set of 7 reps with weight to fail
Legs
Deadlift
1 set of 20 reps warm-up
1 set of 7 reps with as much weight as possible to perform just 7 reps
1 set of 7 reps with more weight
1 set of 4 reps with weight to fail
Chest again
Dumbbell pullover super-setted with with cable cross from below
4 sets of 10 reps
DAY 2
LEGS
Deep squats
1 set of 7 reps with as much weight as possible to perform just 7 reps
1 set of 7 reps with more weight
1 set of 4 reps with weight to fail
Deep front squats
1 set of 7 reps with as much weight as possible to perform just 7 reps
1 set of 7 reps with more weight
1 set of 4 reps with weight to fail
Calves
Standing calf raise
4 sets of 20 reps heavy
Seated calf raise
4 sets of 20 reps heavy
DAY 3
BACK:
Deadlift
1 set of 20 repetitions warm-up, just the bar
1 set of 7 reps with as much weight as possible to perform just 7 reps
1 set of 7 reps with more weight
1 set of 7 reps with weight to fail
Cable rows - super-wide grip
1 set of 7 reps with as much weight as possible to perform just 7 reps
1 set of 7 reps with more weight
1 set of 7 reps with weight to fail
Close grip lat pulls
1 set of 7 reps with much weight
1 set of 7 reps with more weight
1 set of 7 reps with weight to burst
Barbell rows
1 set of 7 reps with much weight
1 set of 7 reps with more weight
1 set of 7 reps with weight to burst
Cable rows standard grip
1 set of 7 reps with much weight
1 set of 7 reps with more weight
1 set of 7 reps with weight to burst
DAY 4 SHOULDERS
Behind the neck barbell press
1 set of 20 reps with single bar
1 set of 7 reps with with as much weight as possible to perform just 7 reps
1 set of 7 reps with more weight
1 set of 4 reps with weight to fail
Dumbbell side laterals
1 set of 7 reps with as much weight as possible to perform just 7 reps
1 set of 7 reps with more weight
1 set of 7 reps with weight to fail
Dumbbell front laterals
1 set of 7 reps with much weight
1 set of 7 reps with as much weight as possible to perform just 7 reps
1 set of 7 reps with weight to fail
Supeset barbell shrugs and reverse flyes
1 set of 7 reps with as much weight as possible to perform just 7 reps
1 set of 7 reps with more weight
1 set of 7 reps with weight to fail
Reverse flyes
1 set of 7 reps with as much weight as possible to perform just 7 reps
1 set of 7 reps with more weight
1 set of 7 reps with weight to fail
Trapezius
Upright row
3 sets of 20 repetitions
Legs
Deep squats
1 set of 7 reps with as much weight as possible to perform just 7 reps
1 set of 7 reps with more weight
1 set of 7 reps with weight to fail
Lying leg curls
1 set of 12 reps with as much weight as possible to perform just 12 reps
1 set of 10 reps with more weight
1 set of 7 reps to fail
Leg extensions
1 set of 12 reps with as much weight as possible to perform just 7 reps
1 set of 10 reps with more weight
1 set of 7 reps with weight to fail
DAY 5 ARMS
EZ Bar Preacher Curl
1 sets of 20 reps
1 set of 7 reps with as much weight as possible to perform just 7 reps
1 set of 7 reps with more weight
1 set of 7 reps with weight to fail
Dumbbell biceps curl
1 set of 7 reps with as much weight as possible to perform just 7 reps
1 set of 7 reps with more weight
1 set of 7 reps with weight to fail
Forearm curl 21s
3 sets of 7 7 7
Superset rope tricep and straight bar tricep
Rope
1 set of 7 reps with as much weight as possible to perform just 7 reps
1 set of 7 reps with more weight
1 set of 7 reps with weight to fail
Straight triceps bar
1 set of 7 reps with as much weight as possible to perform just 7 reps
1 set of 7 reps with more weight
1 set of 7 reps with weight to burst
DAILY
Abdominals – every day!!
Ab cable crunch
4 sets of 50 repetitions
And every other day Oblique Dumbbell side bends
Eat a lot!
