Posts: 3,498
Threads: 615
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Arms
Warm up - EZ bar curls 2 x 20 and 15
EZ bar curls: 4 x 12, 10, 8 and 6
EZ bar preacher curls: 3 x 8
Incline dumbell curls: 3 x to failure
Alternate dbell curls(first part of movement only): 2 x to failure
Barbell curls)first part of movement only): 2 x to failure
Dips: 5 x to failure
Rope pushdowns: 4 x 12
Over head cable extensions: 3 x 10
Cable kick backs: 3 x to failure
Job done!!
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new post
when i was younger like 15 ti 20 i did this i didnt even know what i was doing i just lifted back then 10x 10 never did legs till 2009 lol i'm 29 too i was strong and cut up like a rock only thing is i did each group that i trained eod or 2 at the most but it worked i didnt gain huge but was def solid from it bro good log CC
Posts: 3,498
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Chest
Warm up - Chest press 3 x 20, 20 and 10
Chest press: 4 x 8
Incline chest press: 4 x 8
Incline flyes: 4 x 10
Dips: 4 x to failure
Cable crossovers: 4 x 12
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Threads: 615
Joined: Oct 2009
Back
Warm up - Close grip pulldowns 3 x 20, 20 and 10
Close grip pulldowns: 4 x 6
Wide grip pulldowns: 4 x 10
Bent over rows: 4 x 6
Shrugs: 4 x 15
Dumbell rows: 2 x to failure
Job done!
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Posts: 109
Threads: 4
Joined: Jun 2010
you def go hard in the gym bro i might have to steal your workout routine for me lol def looking good man keep it up i wish i never fell off been hard coming back but it's starting to work great man
Posts: 3,498
Threads: 615
Joined: Oct 2009
Arms
Warm up - EZ bar cable curls and assisted dips 1 x 20 each
EZ bar cable curls: 4 x 10
superset with
Dips: 4 x 10
Dumbell curls: 4 x 6
superset with
Overhead cable extensions: 4 x 12
Dumbell hammer curls: 3 x 8 (Last set to total failure)
superset with
Straight bar pushdowns: 3 x 10 (Last set to total 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
Legs
Warm up - Hammer strength leg press 3 x 20, 20 and 15
Hammer strength leg press: 4 x 10
Leg extension: 5 x 15, 12, 10, 8 and 6
Seated leg curl: 4 x 15, 12, 10 and 8
Lactic acid training, Only 20 seconds rest between sets and 1 minute between exercises and it hurts like hell!!
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
Back
Warm up - Close grip pulldowns 3 x 20, 20 and 10
Close grip pulldowns: 4 x 6
Wide grip pulldowns: 4 x 12
Close grip T-bar rows: 4 x 6
Shrugs: 4 x 12
One dumbell rows: 2 x to failure
Chins: 2 x to failure
Straight arm pulldowns: 2 x to failure
Job done!
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Shoulders
Bent over lat raises: 4 x 20, 18, 12 and 12
Shoulder press: 4 x 6, 6, 6 and 5
Front raises: 3 x 12
Lat raises: 3 x to failure
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
Arms
Warm up - Dumbell curls 1 x 20
Dumbell curls: 4 x to failure
EZ bar curls: 3 x 8
Reverse grip pill ups: 3 x to failure
Dips: 4 x to failure
Overhead cable extensions: 3 x 12
Straight bar pushdowns: 3 x 10
Reverse grip skull crushers: 3 x to failure (This is a tricep killer!)
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.
