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Chest and Shoulders
Bench press: 5 x 5 Incline Dumbell Press: 3 x 8 Dips: 3 x 8 Smith Shoulder press: 5 x 5 Side Laterals: 2 x 12 Nice workout, a bit different with the 5 x 5's thrown in! Next Shot, 500mg of Sustanon 250 and 30mg per day of Tbol. Lets see how this one goes! |
Legs
Leg Extentions: 2 x 15 Squats: 5 x 5 Stiff leg deadlifts: 3 x 8 Heavy Dumbell Lunges: 3 x 6 Standing Calf Raises: 3 x 12 Next time I will do Hack Squats instead of Squats, and will also add seated calf raises at the end for 2 sets of 8! |
Back
Heavy Pulldowns: 3 x to failure Bent rows: 3 x 6 Rack Deadlifts: 5 x 5 Shrugs: 3 x 6 Bent lat raises: 2 x 15 Wow, what a pump, great workout! |
Arms
Barbell Curls: 3 x 8 Reverse grip bench press: 3 x 12 Preacher Curls: 3 x 8 Skull Crushers: 3 x 12 Job done! Next shot, 750mg of Sustanon 250. |
Chest and Shoulders
Bench press: 5 x 5 Incline Dumbell Press: 3 x 8 Cable Crossovers: 3 x 8 Smith Shoulder press: 5 x 5 Side Laterals: 2 x 12 |
Back
Heavy Pulldowns: 3 x to failure Bent rows: 3 x 6 Rack Deadlifts: 5 x 5 - PB Shrugs: 3 x 6 - PB Bent lat raises: 2 x 15 2 PB's, very pleased!!! |
Legs
Leg Extentions: 2 x 15 Hack Squats: 5 x 5 Seated Leg Curls: 5 x 5 - PB Standing Calf Raise: 5 x 5 Good session, PB on legs curls. Tbol is great, lol! |
Arms
Barbell Curls: 3 x 8 Close grip bench press: 3 x 8 Preacher Curls: 3 x 8 Skull Crushers: 3 x 12 Ez Bar 21's: 1 set Job done! |
Chest
Flat bench press: 5 x 6 - 10 Incline bench press: 4 x 6 - 8 Flat dbell flyes: 4 x 6 - 10 Cable crossovers: 5 x 6 - 10 This one really hurt, nice routine glad I tried it! |
Biceps
Barbell Curl 1 x15, 2 x 10, 2 x 8, 1 x 6, 1 x 4 and 1 x 2 Seated dbell curl: 1 x 10 and 3 x 8 Reverse barbell curl: 2 x 10 This one really hurt, the pump was amazing! |
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