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Well I have a bad shoulder injury at the moment so will only be training my lower body for the next couple of weeks, So it looks like it's going to be legs 3 times a week! What fun!!!
Legs
Warm up - Leg extensions 3 x 12, 2 and 2
Leg extension
superset
lying leg curl: 4 x 15 and 10 respectively
Hack squat
superset
reverse hack squat: 3 x 10 and 8 respectively
That's it, Job done!
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Threads: 615
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Arms
Warm up - Skull crushers/Bicep curls 3 x 12, 2 and 2
Skull crushers
superset with
Cable curls: 4 x 12 and 8 respectively
V-bar pushdowns
superset with
Rope hammer curls: 4 x 8 each
Cable kick backs
superset with
One arm cable curls: 2 x 8
Forearm curls: 2 x to failure
Job done
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Threads: 615
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Trained with eazy today so it was a bit different to normal!
Chest and Back
Warm up.
Decline bench press: 4 x 8, 6, 6 and 6
Close grip pulldowns: 4 x 6
Cable crossovers: 4 x 10
T-Bar rows: 4 x 6
Cable crossovers(from thigh to lower chest): 4 x 8
Seated pulley rows: 4 x 10
Pec deck: 3 x 8
Job done, A bit different to what I normally do but it did work very well!
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Threads: 615
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Legs
Warm up - Squats 3 x 12, 2 and 2
Squats: 4 x 8, 6, 6 and 6
Hack squats
superset with
Reverse hack squats: 4 x 10 and 8 respectively
Seated leg curls: 4 x 10
Standing calf raises: 4 x 10, 8, 8 and 15
Well pumped, job done!
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Threads: 615
Joined: Oct 2009
Triceps and Biceps
Warm up - Skull crushers 3 x 12, 3 and 2
Skull crushers: 4 x 15, 12, 10 and 6
EZ bar pushdowns: 4 x 6]
Kick backs: 4 x 6
EZ bar cable curls: 4 x 10, 8, 6 and 6
One arm cable curls: 4 x 6
Double biceps cable curls: 2 x 10
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Threads: 615
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Back and Traps
Warm up - V grip pulldowns 3 x 12, 3 and 2
V-Grip pulldowns: 4 x 6
Close grip EZ bar pulldowns: 4 x 6
Bent over cable rows: 4 x 12
Partial deadlifts: 3 x 6
Smith machine shrugs: 3 x 6, 8 and 15
Face pulls: 3 x 12
Job done!
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Legs
Warm up - Leg press 3 x 12, 2 and 2
Leg press: 4 x 10
Hack squats
superset with
Reverse hack squats: 4 x 8 each
Leg extension: 4 x 15, 12, 12 and 12
Seated leg curl: 4 x 8, 8, 6 and 6
Calf press: 4 x 20, 15, 15 and 12
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Back and Traps
Warm up - Close grip pulldowns 3 x 12, 3 and 2
Close grip pulldowns: 4 x 8, 6, 6 and 6
Wide grip pulldowns: 4 x 8
Bent over rows: 4 x 6
Partial deadlifts: 3 x 6
Heavy barbell shrugs: 3 x 8
Job done!
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Arms
Warm up - Skull crushers and Bicep curls 3 x 12, 2 and 2 each
Skull crushers
superset with
Barbell curls: 4 x 12 and 10 respectively
EZ bar wide grip pushdowns: 3 x 12
One arm cable curls: 3 x 8 each arm
Excellent workout, very short but completely knackered!
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Legs
Warm up - Front squats 3 x 12, 2 and 2
Front squats: 3 x 10
Squats: 5 x 10, 10, 10, 10 and 6
Hack squats
superset with
Reverse hack squats: 3 x 8 each
Leg extensions: 4 x 15
Seated leg curls: 4 x 12
Lying leg curls: 2 x 6
Job done! Excellent leg workout.
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.
