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  #601 (permalink)  
Old 05-16-2014, 11:36 AM
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Quote:
Originally Posted by Cornish_Celt View Post
No I have a hack squat machine for hack squats!
I do normal squats in a smith because of my fucked up knees.

I'm officially inviting you to come and train legs with me.........................pussy
as said i was joking but i will take up the offer and come train legs with you but go easy on me

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
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  #602 (permalink)  
Old 05-16-2014, 12:28 PM
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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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Old 05-22-2014, 06:30 AM
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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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  #604 (permalink)  
Old 05-22-2014, 03:56 PM
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Quote:
Originally Posted by Cornish_Celt View Post
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.
dude everytime i see tht 20 to 30 second rest between sets makes me sweat just thinking about it.. BRUTAL !!!!!
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  #605 (permalink)  
Old 05-23-2014, 06:29 AM
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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.
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  #606 (permalink)  
Old 05-27-2014, 05:40 AM
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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.
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Old 04-30-2015, 06:24 AM
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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
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Old 05-04-2015, 03:37 PM
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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
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Old 05-05-2015, 08:00 PM
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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.
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  #610 (permalink)  
Old 05-06-2015, 09:37 AM
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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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