Shoulders and Abs
 

Gym went very slow today, was given this fella some advice and got carried away for about half an hour

shoulder press 5x5

behind the head smith press 5x5

arnold press 5x5

#shoulders pumped to fUHck, never seen my veins like that before!


20 minutes of incline walking

Abs


2 warm-up sets of 12 reps of Hanging Leg Raises
2 failure sets of 8-12 reps of Hanging Leg Raises
1 warm-up set of 12 reps of Cable Crunches
2 failure sets of 8-12 reps of Cable Crunches

Friday Gun Day
 

Last day of 5x5



Biceps and Triceps
Ropes 20 reps warm up then 5x5
BB Curls 15 reps warm up then 5x5
Skullcrushers 5x5
DB Hammer Curls 5x5
OH DB Extensions 5x5
Incline DB Curls 5x5
Straight Bar Pushdowns 2 x 20
Preacher 2x20

pumped to fUHck again should i stop 5x5 or carry on? these pumps are amazing!

Monday
 

Chest and Back

Flat Bench Press 15,12,10,8,6

Deadlifts 4x8

Dumbell incline bench Press 12,10,8,6

T Bar rows 12,10,8,6

decline dumbell flyes 4x8

Lat pull downs 3x12

16 mins of 11% incline walking at 4 mph

Legs and Shoulders
 

Squats 12,10,8,6

Military press 12,10,8,6

Leg Press 3x8

Arnold Press 3X8

Leg curls 4x6

Upright Row 4x6

Seated Calf Raises 3x12

Dumbell Lateral Raise 3x12

just watched how Dorian Yates was training in the Temple gym. I like the idea and concept of it ,might give it a try. I like the idea of 2 warm up sets and 1 working set,any feedback ?

Thursday high volume workout
 

Double Arm High Cable Curls 2x12
V-Grip Cable Pushdowns 2x12
Incline Bench Alternate Dumbbell Curls 3x10
Decline Close Grip Bench Presses 3x10
Single Arm Preacher Curls 3x8
Incline Bench Nose Breakers With An EZ - Bar 3x8
Standing Alternate Hammer Curls 3x6
Bench Dips - classic old school exercise 3x15

Everyone strives to obtain big, bulky biceps and triceps, down to thick, and vascular forearms!

Monday Chest and Back
 

Flat Bench Press 15,12,10,8,6

Deadlifts 3x10

Dumbell incline bench Press 12,10,8,6

T Bar rows 12,10,8,6

decline dumbell flyes 3x10

Lat pull downs 4x12

4 sets of 12 reps of Hanging Leg Raises

Wednesday Shoulders and Legs
 

Squats 12,10,8,6

Military press 12,10,8,6

Leg Press 3x8

Arnold Press 3X8

Leg curls 4x6

Upright Row 4x6

Seated Calf Raises 3x12

Dumbell Lateral Raise 3x12

pumped to fUHck,but missing the feeling of 5x5 :confused:

friday
 

Biceps and Triceps

Ropes 20 reps warm up then 12,10,8,6
BB Curls 15 reps warm up then 12,10,8,6
Skullcrushers 12,10,8,6
DB Hammer Curls 12,10,8,6

Short But sweet!

Chest and Back
 

Dumbell incline bench Press 12,10,8,6

Deadlifts 3x10

Flat Bench Press 15,12,10,8,6

T Bar rows 12,10,8,6

decline dumbell flyes 3x10

Lat pull downs 4x12

Abs


2 warm-up sets of 12 reps of Hanging Leg Raises
2 failure sets of 8-12 reps of Hanging Leg Raises
1 warm-up set of 12 reps of Cable Crunches
2 failure sets of 8-12 reps of Cable Crunches

16 mins of 11% incline walking at 4 mph

Shoulders and Abs
 

No leg workout today as Both of my legs hurt so bad from last week I have no idea why!

Military press 12,10,8,6

Arnold Press 12,10,8,6

Upright Row 12,10,8,6

Dumbell Lateral Raise 12,10,8,6

2 warm-up sets of 12 reps of Hanging Leg Raises
2 failure sets of 8-12 reps of Hanging Leg Raises
1 warm-up set of 12 reps of Cable Crunches
2 failure sets of 8-12 reps of Cable Crunches

16 mins of 15% incline walking at 3 mph