Posts: 3,498
Threads: 615
Joined: Oct 2009
Chest
Incline press - 4 x 12
Machine pree - 4 x 10
Flye machine - 6 x 12
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Back
Wide grip pulldowns - 4 x 12
Close grip(v-bar) pulldowns - 4 x 10
Seated rows - 4 x 10
Straight arm pulldowns 4 x 12
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Posts: 3,498
Threads: 615
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Shoulders and traps
Dumbell shoulder press - 4 x 12
Front raise - 4 x 10
Upright rows - 4 x 10
Smith machine shrugs - 4 x 10
Reverse pec deck - 4 x 10
Dumbell shrugs - 4 x 10
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Arms
Barbell curl - 3 x 10
Superset with
Over head triceps extension - 3 x 12
Nautilus preacher curls - 4 x 10
Superset with
Nautilus triceps extension - 4 x 12
Rope hammer curls - 3 x 10
Superset with
Straight bar pushdowns - 3 x 12
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Chest and Triceps
Flye machine - 4 x 12
Smith machine incline press - 4 x 12, 10, 8 and 8
Cable crossovers - 4 x 12
EZ bar pushdowns 4 x 12
Nautilus ext - 4 x 12
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Back and Biceps
Wide grip pulldowns - 4 x 12, 12, 10 amd 10
V bar close grip pulldowns - 4 x 8
Seated pulley rows - 4 x 12
Dumbell hammer curls - 4 x 12
Nautilus preacher curls - 3 x 12
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Posts: 3,498
Threads: 615
Joined: Oct 2009
It's been a while as I've been out with an injury, but here we go again!
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Legs and Calves
Seated Calf Raises – 10 sets, 10 to 20 reps
Standing Weightless Calf Raises – 4 sets, 25 reps
Standing Single-leg Curls – 4 sets, 20 to 25 sets
Leg Presses – 5 sets, 20 reps
Leg Extensions – 4 sets, 15 reps
Squats – 4 sets, 10 reps
Hack Squats – 3 sets, 15 reps
Single-Leg Extensions – 3 sets, 10 reps
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.
Posts: 3,498
Threads: 615
Joined: Oct 2009
Chest
Inclined Barbell Press – 5 sets, 20 reps
Machine Flies – 3 sets, 15 reps
Inclined Machine Press – 5 sets, 20 reps
Cable Flies – 3 sets, 15 reps
Bench Press – 3 sets, 10 reps
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Posts: 3,498
Threads: 615
Joined: Oct 2009
Arms
Standing Barbell Curl – 3 sets, 10 to 12 reps
Preacher Curls – 5 sets, 12 reps
Seated Dumbbell Curl – 3 sets, 10 to 12 reps
Standing Cable Curl – 3-4 sets, 12 reps
Overhead Cambered Extension – 3 sets, 20 reps
Rope Press Downs – 3 sets, 20 reps
Single-arm Cable Press Downs – 3 sets, 10 reps
Lying Triceps Extension – 6 sets
Seated BB Extension – 3 sets, 20 reps
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