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just wanted to know as dont have hack squat machine and wanted to give them a try but cant seem to find right possition on smith to do them |
My knees and back are messed up bad. front squats feel a lot better on my knees. Now hack squats it's all about the angle of the plate and your foot position. If you don't have that down it will kill your knees
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Chest/Abs
Incline bench press 6 x 6 (failed at 4 and 3 on last 2 sets) Flat dbell bench press 6 x 6 Pec deca flyes 6 x 6 Cable crossovers 6 x 6 Cable crossovers (from floor position, so from down to up) 6 x 6 Ab crunch machine 6 x 6 Rest 20 to 30 seconds between each set. Rest 60 seconds between each exercise. |
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Back
Pull ups 6 x 6 Bent over rows 6 x 6 Wide grip pulldowns 6 x 6 Straight arm pulldowns 6 x 6 Nautilus back extension 6 x 6 20 seconds rest between sets. 60 seconds rest between exercises. |
Shoulders/Traps
Machine press 6 x 6 (failed at 4 and 3 on last 2 sets Lat raises 6 x 6 (failed at 5 on last set) Front raise 6 x 6 Shrugs 6 x 6 Reverse pec dec 6 x 6 20 to 30 seconds rest between sets. 60 seconds rest between exercises. |
Finally back after injury!
Back to basics for a a couple of weeks. Full body training 3 or 4 times a week to get started Press behind neck - 3 x 10 Leg press - 3 x 12 Bench press - 3 x 10 Lat pulldowns - 3 x 12 Triceps pushdowns - 3 x 12 Bicep curls - 3 x 10 Dips - 3 x 10 |
Press behind neck - 3 x 10
Leg press - 3 x 12 Bench press - 3 x 10 Lat pulldowns - 3 x 12 Triceps pushdowns - 3 x 12 Bicep curls - 3 x 10 |
New program starting from monday, after a couple more days warm up Round 1 The first workouts of the week will be a heavyduty, all-out assault. Complete all the sets and reps of a single exercise, taking every set to or near failure, then swap body parts for the next exercise for its full set and rep scheme. Take sufficient breaks to build up your strength, but rather than continue to work that same muscle group again as in a traditional body-part workout, switch to the antagonist muscle. Once you complete that exercise, go back to the first muscle group and continue the cycle. The idea is to completely blast the muscle(s) via that particular exercise before attacking its antagonist partner. Round 2 The second workouts of the week will be lighter, high-set, fatigue-inducing punishment. Focus is on traditional superset/triset style workouts with no rest between exercises until all the exercises of the superset (or triset) are complete. The split is scheduled so that all the upper-body training hits the weekend so you can strut around stacked, pumped, and in charge. TRAINING SPLIT DAY 1: Quads, hams, calves, abs DAY 2: Chest, back, traps DAY 3: Shoulders, triceps, biceps DAY 4: Quads, hams, calves, abs DAY 5: Chest, back, traps DAY 6: Shoulders, triceps, biceps DAY 7: Rest WORKOUT, ROUND 1 DAY 1: QUADS/HAMS/CALVES/ABS Squat: 4 sets, 8 reps, 2–2 1/2 min. rest Lying Leg Curl: 4 sets, 8 reps, 2–2 1/2 min. rest Standing Calf Raise: 4 sets, 8 reps, 2–2 1/2 min. rest Leg Press: 3 sets, 10 reps, 2 min. rest Straight-leg Deadlift: 3 sets, 10 reps, 2 min. rest Seated Calf Raise: 3 sets, 10 reps, 2 min. rest Decline Weighted Crunch: 4 sets, 10 reps, 2 min. rest Single-leg Extension: 4 sets, 12 reps, 1 1/2–2 min. rest Seated Single-leg Curl: 4 sets, 12 reps, 1 1/2–2 min. rest Hanging Leg Raise: 4 sets, 12 reps, 1 1/2–2 min. rest *Complete all sets for each exercise before moving to next exercise. DAY 2: CHEST/BACK/TRAPS Bench Press: 4 sets, 8 reps 2–2 1/2 min. rest Lat Pulldown (wide grip): 4 sets, 8 reps, 2–2 1/2 min. rest Dumbbell Shrug: 4 sets, 8 reps, 2–2 1/2 min. rest Incline Dumbbell Press: 3 sets, 10 reps, 2 min. rest Lat Pulldown (palms in): 3 sets, 10 reps, 2 min. rest Upright Row: 3 sets, 10 reps, 2 min. rest Machine Flye: 4 sets, 12 reps, 1 1/2–2 min. rest Seated Cable Row: 4 sets, 12 reps, 1 1/2–2 min. rest Barbell Shrug: 4 sets, 12 reps, 1 1/2–2 min. rest Cable Crossover: 3 sets, 12 reps, 1 1/2–2 min. rest Straight-arm Pulldown: 3 sets, 12 reps, 1 1/2–2 min. rest Bentover Lateral Raise: 3 sets, 12 reps, 1 1/2–2 min. rest *Complete all sets for each exercise before moving to next exercise. DAY 3: SHOULDERS/TRICEPS/BICEPS Barbell Overhead Press: 4 sets, 8 reps, 2–2 1/2 min. rest Skull Crusher: 4 sets, 8 reps, 2–2 1/2 min. rest Barbell Curl: 4 sets, 8 reps, 2–2 1/2 min. rest Lateral Raise: 3 sets, 10 reps, 2 min. rest Pushdown: 3 sets, 10 reps, 2 min. rest Preacher Curl: 4 sets, 12 reps, 1 1/2–2 min. rest Dumbbell Front Raise: 4 sets, 12 reps, 1 1/2–2 min. rest Seated Overhead Extension: 4 sets, 12 reps, 1 1/2–2 min. rest Seated Alternating Dumbbell Curl: 4 sets, 12 reps, 1 1/2–2 min. rest *Complete all sets for each exercise before moving to next exercise. WORKOUT, ROUND 2 DAY 4: QUADS/HAMS/CALVES/ABS Squat triset with Leg Extension Seated Leg Curl: 4 sets, 12 reps, 3 min. rest Standing Calf Raise superset with Decline Situp (weighted): 3 sets, 15 reps 2 min. rest Leg Press triset with Hack Squat Lying Leg Curl: 3 sets, 10 reps, 3 min. rest Seated Calf Raise superset with Twisting Crunch: 4 sets, 15 rest, 2 min. rest Front Squat (Smith Machine) triset with Single-leg Standing Leg Curl Rope Ab Crunch: 4 sets, 10 reps, 2 1/2 min. rest *Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group. DAY 5: CHEST/BACK/TRAPS Flat Dumbbell Press triset with Seated Cable Wide-grip High Row Dumbbell Shrug: 4 sets, 12 reps 3 min. rest Incline Press triset with Lat Pulldown Bentover Lateral Raise: 3 sets, 10 reps, 2–2 1/2 min. rest Incline Flye triset with Seated Cable Low Row Dumbbell Shrug: 3 sets, 12 reps, 2–2 1/2 min. rest Decline Dumbbell Press triset with Chinup (palmsfacing in) Upright Row: 4 sets, 10 reps, 2–2 1/2 min. rest *Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group. DAY 6: SHOULDERS/TRICEPS/BICEPS Dumbbell Press triset with Dumbbell Skull Crusher Barbell Curl: 4 sets, 12 reps, 3 min. rest Cable Lateral Raise triset with Rope Pushdown Cable Curl: 3 sets, 10 reps, 2–2 1/2 min. rest Cable Front Raise triset with Overhead Rope Extension Single-arm Preacher Curl: 3 sets, 12 reps, 2–2 1/2 min. rest Bentover Lateral Raise triset with Seated Dumbbell Extension Seated Dumbbell Curl: 4 sets, 10 reps, 2–2 1/2 min. rest *Exercises that are grouped together are performed one after another with minimal rest after all of the reps for the set are completed. Rest the prescribed time before continuing back through the group of exercises until all of the sets are complete. Then move to the next group. |
that looks brutal
what time estimate would ou put on each day as in how long will you be in the gym each day |
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A quick warm up then all out til it's done. This will be for 4 or 5 weeks, then back to something a bit more normal! |
Press behind neck - 3 x 10
Squats - 3 x 12 Bench press - 3 x 10 Lat pulldowns - 3 x 12 Close grip bench press - 3 x 12 Bicep curls - 3 x 10 Dips - 3 x 10 |
QUADS/HAMS/CALVES/ABS
Squat: 4 sets, 8 reps Lying Leg Curl: 4 sets, 8 reps Standing Calf Raise: 4 sets, 8 reps Leg Press: 3 sets, 10 reps Straight-leg Deadlift: 3 sets, 10 reps Seated Calf Raise: 3 sets, 10 reps, 2 min. rest Will be doing abs later today |
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i have a saying abs are like a hot woman as long as they look good who cares how stable they are |
I don't do abs for show I do them to strengthen my midsection.
Your saying don't make sense!! |
CHEST/BACK/TRAPS
Bench Press: 4 sets, 8 reps Lat Pulldown (wide grip): 4 sets, 8 reps Dumbbell Shrug: 3 sets, 8 reps Incline bench Press: 3 sets, 10 reps Lat Pulldown (palms in): 3 sets, 10 reps Upright Row: 3 sets, 10 reps Machine Flye: 3 sets, 12 reps Seated Cable Row: 3 sets, 12 reps Bent over lat raise: 3 sets, 12 reps |
SHOULDERS/TRICEPS/BICEPS
Barbell Overhead Press: 4 sets, 8 reps Skull Crusher: 4 sets, 8 reps Barbell Curl: 4 sets, 8 reps Lateral Raise: 3 sets, 10 reps Pushdown: 3 sets, 10 reps Preacher Curl: 3 sets, 10 reps Dumbbell Front Raise: 3 sets, 12 reps Seated Overhead Extension: 3 sets, 12 reps Seated Alternating Dumbbell Curl: 3 sets, 12 reps |
QUADS/HAMS/CALVES/ABS
Squat triset with Leg Extension Seated Leg Curl: 4 sets, 12 reps Standing Calf Raise superset with Decline Situp (weighted): 3 sets, 15 reps Leg Press triset with Hack Squat Lying Leg Curl: 3 sets, 10 reps Seated Calf Raise superset with Twisting Crunch: 4 sets, 15 rest Front Squat (Smith Machine) triset with Single-leg Standing Leg Curl Rope Ab Crunch: 4 sets, 10 reps |
Chest
Incline bench press - 4 x 8 Bench press - 4 x 6 Machine flyes - 4 x 10 Cable crossovers - 4 x 12 Test E - 500mg per week Equipoise - 900mg per week Winstrol - 75mg per day Clenbuterol - 120mcg per day - 3 weeks on, 3 weeks off T3 - 50mcg per day Vitamin B12 injection - 1000mcg twice per week Ephedrine - 60mg 30 minutes before training |
Hey cc, how's everything coming back for you? Training looks intense. Why the b12 injections? Never heard of that, I was taking the genetic pill form but didn't noTice anything.
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Increased energy levels It speeds the metabolism Helps with concentration. These are the main ones but it does much more Injection is way more powerful than the tablets |
Where might be a good place to find them
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I use the Veterinary grade stuff, its more potent than human grade and a hell of a lot cheaper, I get mine from vet websites in the UK.
I was told that you can get vet grade B12 from farm stores in the US - $25 per 250ml, I pay £10 UK pounds for 100ml - if I was buying human grade it would cost me £25 for 5ml, a big difference! |
Check this out
https://www.hypermuscles.com/f9/many...238/#post40115 |
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U.s. but even a reliable brand would help. I'm decent at searching for products
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b12-shot Vet grade: B Complex Plus for Cattle, Swine and Sheep AgriLabs ( - Goat Sheep - Nutrition - Vitamins Minerals) |
Back
V-bar pulldowns - 4 x 10, 8, 8, 8 Wide grip pulldowns - 4 x 10 Bent over rows - 4 x 8 Straight arm puldowns - 3 x 12 Nautilus back extensions - 4 x 12 |
Shoulders/Traps
Seated shoulder press - 4 x 10, 10, 8 and 6 Machine lat raises - 4 x 10 Upright rows - 4 x 12 Dumbell shrugs - 4 x to failure Bent over lat raise - 4 x 10, 8, 8 and 8 |
Arms
Wide grip barbel curls - 4 x 12 Alternate dumbell hammer curls - 4 x 10 Nautilus preacher curls - 4 x 10 Rope pushdowns - 4 x 12 Nautilus triceps extension - 4 x 10, 10, 8 and 8 Reverse grip pushdowns - 3 x 12 Dips - 3 x to failure |
Chest
Machine flyes - 4 x 10 Cable crossovers - 4 x 10 Machine press - 4 x 8, 8, 6 and 6 Macine flyes - down the rack until failure |
Legs
Took it easy today as its been a while!! Squats - 4 x 20, 20, 8 and 8 Leg extensions - 4 x 12, 10, 10, 10 Seated leg curls - 4 x 12 Standing calf raise - 4 x 12 |
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due to knee just recovered ive been doing very light 20+ rep squats and dam its hard i spinn right out head goes funnt need to sit down feel may stick to it for while see what outcome is as alwas tried to squat heavy but should put my ego aside |
Chest
Smith machine press - 4 x 10, 8 6 and 4 Incline bench press - 4 x 10 Pec dec flyes - 4 x 12 Cable crossovers - 4 x 12 Flyes - 4 x 10 |
Back
Close grip pulldowns - 4 x 10 Wide grip pulldowns - 4 x 8 Bent over rows - 4 x 8 Straight arm pulldowns - 4 x 10 Nautilus back extensions - 4 x 10 |
Shoulders and Traps
Dumbell shoulder press - 4 x 15 Front raise - 4 x 12 Side lat raise(machine) - 4 x 12 Smith machine shrugs - 4 x 12 Rear delt machine - 4 x 10 Dumbell shrugs - 4 x 10 |
Arms
Barbell curls - 4 x 12 Superset with Overhead triceps extensions - 4 x 12 Dumbell hammer curls - 4 x 10 Superset with EZ bar pushdowns - 4 x 12 Nautilus preacher curls - 4 x 10 Superset with Nautilus triceps extension - 4 x 10 |
Quads
Hack squats - 4 x 12 Smith machine squats - 3 x 20 Leg extensions - 4 x 14 |
Hams and calves
Seated leg curls - 4 x 15 Stiff leg dead lifts - 4 x 12 Seated calf raise - 4 x 12 |
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