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Legs
Sumo squats 10 x 10 Leg extensions 5 x 15 (last set 25 reps) Single leg curls 5 x 15 Job done! |
Arms
Preacher curls 10 x 10 Superset with Close grip bench press 10 x 10 Dumbell curls 4 x 12 Superset with Pushdowns 4 x 12 Bench dips 2 x 12 |
Chest
Flat bb bench press 10 x 10 Incline Dbell press 4 x 12 superset with Incline DB flyes 4 x 12 Incline bb bench press 4 x 12 Job done! |
I like the workouts your killin CC, very similar to my all time fave "growing" routine as well
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Back
Close grip pulldowns 10 x 10 Bent-over DB fly 4 x 10 Superset with Bent over rows(wide grip) 4 x 10 Straight arm pulldown 4 x 12 Job done!! |
Shoulders
Standing DB shoulder press 10 x 10 Upright rows 4 x 12 Superset with lateral raise 4 x 7 Clean and press 4 x 12, 8, 6 and 4 (20 second break between sets) |
Arms
EZ bar curls 10 x 10 Superset with Over head tricep extension 10 x 10 Hammer curls 4 x 12 Superset with Pushdowns 4 x 12 |
Chest
Flat bb bench press 10 x 10 (only a very slight incline) Push-ups 4 x 10, 9, 8 and 8 superset with Incline flyes 4 x 10, 9, 8 and 8 (only a very slight incline) Floor press 4 x 12 (10 seconds rest between each set) Job done! |
Back
Wide grip pulldowns 10 x 10 Bent-over DB fly 4 x 8 Superset with Bent over rows(wide grip) 4 x 12 Dbell rows 4 x 12 Job done!! |
Quads
The following was done as one giant set and repeated 5 times. Leg extension x 15 Sumo squat x 12 Leg extension x 15 Walking lunges x 30 Repeat 5 times and try not to throw up(near on impossible!) Job done!!! |
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