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Shoulders and Triceps
Warm up - Upright rows(V bar) 3 x 12
Upright rows(V bar): 3 x 12
Front raises:
superset with
Bent over lat raises: 3 x 12 each exercise
Dumbell shoulder press: 3 x 12
Close grip bench press: 3 x to failure
Overhead cable extensions: 2 x 12
Pressdowns: 2 x to failure
Job done!
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Threads: 615
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Hams and Calves
Warm up - Seated leg curls 2 x 20
Seated leg curls: 4 x 12(last part of motion only)
Lying leg curls: 4 x 12(first part of motion only)
Single leg curls: 4 x 15, 12, 8 and 4(full range of motion)
Seated calf raises: 3 x to failure
Hurt like hell!
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Chest and Biceps
Warm up - Chest press 2 x 20
Chest press: 4 x 6
Incline chest press: 4 x 6
Machine flyes: 4 x 12
Preacher curls: 4 x 6, 5, 4, 3
Dumbell hammer curls: 3 x to failure
Dumbell curls: 2 x to failure
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Back
Warm up - Close grip pulldowns 2 x 20
Close grip pulldowns: 4 x 6
Wide grip pulldowns: 4 x 6
Machine rows: 4 x 5
Machine dumbell rows: 4 x 5 each arm
Straight arm pulldowns: 3 x 10
Job done!
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Quads
Warm up - leg extension, leg press and leg extension
Leg extension: x 12
Leg press: x 10
Leg extension: to failure
Lunges: x 16
The above is all one set with no rest in between each exercise
The above is done for 6 sets.
Job done!
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First day of DoggCrapp!
Couldn't wait to get in the gym this morning!
Warm up
Then
Incline Smith machine presses 11-15 rest-pause
Military presses 11-20 rest-pause
Lying triceps extensions 15-30 rest-pause
Front wide-grip pulldowns 11-15 rest-pause
T-bar rows 10-12
Job done!
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Threads: 615
Joined: Oct 2009
A couple of sets warm up before each working set.
Seated dumbbell curls 11-20 rest-pause
Barbell wrist curls 10-20
Leg-press toe presses 10-12
Seated leg curls 15-30 rest-pause
Leg presses 4-8 20
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Threads: 615
Joined: Oct 2009
Flat-bench barbell presses 11-15 rest-pause
Medium-grip upright rows 11-15 rest-pause
Close-grip bench presses 11-20 rest-pause
Rack deadlifts 6-9 9-12
Close-grip pulldowns 11-15 rest-pause
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Threads: 615
Joined: Oct 2009
Barbell drag curls 11-20 rest-pause
Cable reverse curls 2 x 20
Seated calf raises 1 x 12
Lying leg curls 15-30 rest-pause
Hack squats 4 x 8, 8, 8 and 20
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Hammer Strength chest presses 11-15 rest-pause
Smith machine shoulder presses 11-20 rest-pause
V-bar pushdowns 11-20 rest-pause
Hammer Strength 11-15 rest-pause underhand pulldowns
Close grip(palms facing) T-bar rows 4 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.
