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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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Quote:
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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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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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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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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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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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