Posts: 3,498
Threads: 615
Joined: Oct 2009
Chest
Warm up - Machine chest press 3 x 20, 20 and 10
Machine chest press: 4 x 9, 9, 6 and 6
Hammer strength press: 4 x 6
Hammer strength incline press: 3 x 6
Incline machine press: 3 x 6, 6 , and 5
Cable crossovers: 3 x 12
Reverse cable crossovers: 3 x 8
Job done!!
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Back
Warm up - Wide grip rear pulldowns 3 x 20, 20 and 10
Wide grip rear pulldowns: 4 x 6
Dumbell row machine: 4 x 6 each arm
Seated rows: 4 x 10, 8, 6 and 6
Close grip, Palms facing pulldowns: 4 x 6
These where done with 30 seconds rest between each set,
And 1 minutes rest between exercises.
Job done!!
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Shoulders
Warm up - Dumbell press 3 x 20, 20 and 10
Dumbell press: 4 x 8
Side lat raises: 4 x 8
Bent over lat raises: 4 x 6
Dumbell shrugs: 3 x to failure
Job done!!
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Arms:
Warm up - Dips 2 x 30 and 20
Dips: 4 x to failure
Straight bar pushdowns: 4 x 12
Over head cable extension: 4 x 12
Barbell curls: 4 x to failure - Drop sets
Alternate dumbell curls: 4 x 6, 6, 8 and 12
Good workout, great pump!
Disclaimer: Hypermuscles.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment and research purposes only.
Posts: 3,498
Threads: 615
Joined: Oct 2009
Chest
Warm up - Machine chest press 3 x 20, 20 and 15
Machine chest press: 4 x 10
Incline machine press: 4 x 8
Cable crossovers: 3 x 10
Dips: 3 x 10
Push ups: 3 x to failure
Job done!!
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Back
Warm up - Chest supported rows 3 x 20, 20 and 10
Chest supported rows 4 x 6
Dumbell row machine 4 x 6 each arm
T-Bar rows(wide grip) 2 x 10
T-Bar rows(Close grip, palms facing) 2 x 10
Wide grip pulldowns 3 x 6
My back felt extremely full after this workout, Job done!!
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Legs
Warm up - Squats 1 x 20
Squats: 4 x 10, 10 10 and 6
Hammer strength leg press: 4 x 20
Leg extension: 3 x 10, 10 and 6
Seated leg curl: 4 x 10, 8, 6 and 5
Ouch!!
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(This post was last modified: 12-14-2011, 04:59 PM by
Cornish_Celt.)
Posts: 3,498
Threads: 615
Joined: Oct 2009
Shoulders
Warm up - Front raises 2 x 20
Lat raises: 4 x 10
Bent over lat raises: 3 x 10
Dumbell shrugs: 3 x 10
Disclaimer: Hypermuscles.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment and research purposes only.
Posts: 3,498
Threads: 615
Joined: Oct 2009
Arms
Warm up - Dips(assisted) 3 x 20, 20 and 10
Dips: 4 x to failure
Rope pushdowns: 4 x 12, 12, 10 and 9
Over head cable extensions: 3 x 12
Cable kick backs: 3 x 10
Alternate one arm cable curls: 4 x 10, 10, 8 and 6
EZ bar cable curls: 3 x 10
Rope hammer curls: 2 x to failure
Job done!!
Disclaimer: Hypermuscles.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment and research purposes only.
Posts: 3,498
Threads: 615
Joined: Oct 2009
Chest
Warm up - Chest press machine 3 x 20, 20 and 10
Chest press machine: 4 x 8, 8, 8 and 6
Incline Bench press: 4 x 8, 6, 6 and 4
Dips: 4 x to failure
Cable crossovers: 4 x 12
Job done!!
Disclaimer: Hypermuscles.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment and research purposes only.
