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Threads: 615
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Shoulders and Abs
Warm up - Alternate front and rear shoulder press 3 x 10, 4 and 2
Front shoulder press
superset with
Rear shoulder press: 4 x 8 and 12 respectively
Lat raise
tri set with
Half lat raise
and Bent over lat raise: 3 x 10 each( wow, what a pump)
Upright rows
superset with
Shrugs: 4 x 10 and 20 respectively
Hanging knee raises
superset with
Crunch machine: 3 x to failure, each exercise
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Arms
Warm up - Overhead triceps extensions 3 x 15, 5 and 5
Bench dips 4 x 12
Over head dbell extensions: 2 x 12
Straight bar pushdowns: 3 x 12
Cable skull crushers: 4 x 12
Rope hammer curls: 3 x 12
Dbell hammer curls: 3 x 12
Cable preacher curls: 3 x 12
Job done, great workout!
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Threads: 615
Joined: Oct 2009
Quads
Warm up - Squats 3 x 12, 3 and 3
Squats: 5 x 12, 12, 8, 6 and 6
Hack squats: 4 x 10
Job done!!
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Threads: 615
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Hams
Warm up - Leg curls 3 x 12, 3 and 3
Seated leg curls: 4 x 12
Stiff leg deadlift: 4 x 10
Lying leg curls: 2 x 12
Job done!!
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Threads: 615
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Chest
Warm up - Press machine 3 x 12, 3 and 3
Dbell press machine: 4 x 12
Flye machine: 4 x 10, 10, 10 and 6
Cable crossovers: 4 x 10
Dips: 4 x 12
Slight incline bench press: 3 x 8 to failure
Well, This really hurt!
But it did a great job!
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Threads: 615
Joined: Oct 2009
Back
Warm up - Smith machine rows 3 x 15, 4 and 4
Smith machine rows: 4 x 8
Deadlifts: 2 x 8
Medium reverse grip pulldowns: 4 x 12
Wide grip seated pully rows: 4 x 10
Job done!
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Threads: 615
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Legs
Warm up - Hack squats 3 x 12, 2 and 2
Hack squat
superset with
Reverse hack squat: 4 x 10 and 8 respectively
Leg press: 4 x 12
Seated leg curl: 4 x 10, 10, 8 and 6
Ouch!
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Chest and Back
Warm up - Chest press machine 3 x 15
Behind the neck pulldowns: 4 x 20
Smith bench press: 4 x 15
Close grip T-bar rows: 4 x 15
Cable crossovers: 4 x 15
Chest supported rows: 4 x 15
Machine flyes: 3 x 12
Nice workout!
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Threads: 615
Joined: Oct 2009
Back to basics!
Chest and Triceps
Warm up - Cable crossovers 3 x 20
Cable crossovers: 4 x 15
Cable crossovers(From thigh to just below pecs): 4 x 15
Machine flyes: 4 x 12
Dbell press: 4 x 8
Close grip press: 4 x to failure
One arm triceps pulldowns: 4 x 8 each arm
Pushdowns(V bar): 4 x to failure
That's it, job done!
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Got some strong painkillers from the doc so back to training!
Chest and Triceps
Warm up - Bench press 3 x 20
Bench press: 4 x 15
Machine press: 3 x 12
Machine flyes: 3 x 12
Cable crossovers: 4 x 12
V-Bar pushdowns: 4 x 12
Skull crushers: 3 x 12
Close grip press: 2 x to failure
Job done!
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