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Back
Warm up - Bent over rows 3 x 20, 20 and 10
Bent over rows: 5 x 6
Wide grip pulldowns: 5 x 6
Close grip pulldowns: 4 x 10
Shrugs: 4 x to failure
One arm dumbell rows: 2 x to failure
Done!
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Shoulders and Triceps
Warm up - Bent over lat raises 3 x 20, 20 and 10
Bent over lat raises: 2 x 20
Military press: 5 x 6
Arnold press: 4 x 12
standing lat raises: 2 x to failure
Close grip bench press: 5 x 6
Rope pushdowns: 5 x 10
Kick backs: 2 x to failure
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 - Hack squats 1 x 20
Hack squats: 5 x 6
Smith squats: 4 x 8
Calf raises: 4 x 12
Seated leg curls: 5 x 12
Job done!
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Chest and Biceps
Warm up - Bench press 3 x 20, 20 and 10
Bench press: 5 x 6
Incline bench press: 4 x 8
Incline flyes: 5 x 8
Dips: 2 x to failure
EZ bar curls(wide grip): 4 x 6
EZ bar curls(first half of motion, wide grip): 4 x 10
Alt. dumbell curls(first half of motion): 3 x to failure
Good one!
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 - Chest supported rows 3 x 20, 20 and 10
Chest supported rows: 5 x 6
Wide grip pulldowns: 5 x 6
Close grip pulldowns: 4 x 8
Shrugs: 4 x 10
Dumbell rows: 2 x to failure
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
Shoulders and Triceps
Warm up - Military press 3 x 20, 20 and 10
Military press: 5 x 6
Bent over laterals: 2 x 20
Arnold press: 4 x 10
Lat raises: 2 x to failure
Dips: 5 x 10
Pushdowns: 5 x 20
Kickbacks: 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 and Biceps
Warm up - Bench press 3 x 20, 20 and 10
Bench press: 5 x 6
Incline bench press: 4 x 10
Flat dumbell flyes: 5 x 10
Incline dumbell press: 2 x to failure
Barbell curl: 3 x 6
Alternating hammer curls: 3 x 6 each arm
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.
(This post was last modified: 01-17-2012, 07:22 AM by
Cornish_Celt.)
Posts: 3,498
Threads: 615
Joined: Oct 2009
Legs
Slightly different to the usual, decided to shock them!
Leg press: 8 x 20, 20, 17, 15, 15, 12, 12 and 8
Leg extension: 5 x to failure(increasing the weight each set and no rest between sets)
Leg curls: 3 x to failure(at 10% off 1RM)
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
Shoulder and Triceps
Bent lat raises: 2 x 20
Military press: 5 x 6
Arnold press: 4 x 12
Lat raises: 2 x to failure
Rope pushdowns: 5 x 20
Close grip bench press: 5 x 6
Kick backs: 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.
(This post was last modified: 01-23-2012, 07:03 AM by
Cornish_Celt.)
Posts: 3,498
Threads: 615
Joined: Oct 2009
Back
T-bar rows: 5 x 6
Wide grip pulldowns: 5 x 6
Close grip pulldowns: 4 x 10
Shrugs: 4 x 10
Dumbell rows: 2 x to failure
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.
(This post was last modified: 01-18-2012, 06:47 AM by
Cornish_Celt.)
