09-06-2014, 06:33 AM
Day 1 â chest and back-Bench press*â 8 reps at 8RM (you should reach muscular failure at the 8-th repetition )
-Incline dumbbell press*â 12 reps at 12RM
-Dumbbell flyes*â 20 reps at 20RM
The rest between SETS is 10-20 seconds.This cycle is repeated 2-3 times,depending on your conditioning.
Rest for 2-3 minutes an then do:
-Chin up or Pull up*â 8 reps
-Barbell row*â 12 reps at 12RM
-cable row*â 20 reps at 20 RM
Rest 10-20 seconds between sets.Repeat this cycle 2-3 times.
Day 2 to follow
-Incline dumbbell press*â 12 reps at 12RM
-Dumbbell flyes*â 20 reps at 20RM
The rest between SETS is 10-20 seconds.This cycle is repeated 2-3 times,depending on your conditioning.
Rest for 2-3 minutes an then do:
-Chin up or Pull up*â 8 reps
-Barbell row*â 12 reps at 12RM
-cable row*â 20 reps at 20 RM
Rest 10-20 seconds between sets.Repeat this cycle 2-3 times.
Day 2 to follow
Disclaimer: Hypermuscles.com does not promote the use of anabolic steroids without a doctor's prescription. The information we share is for entertainment and research purposes only.