1) 5 sets of 12 leg curls, superset 5 sets of 12 seated calf raise. No rest 2) Barbell squats. – Bar for 20 reps – 10’s on each side 20- 2 (10’s) 15 reps – 35’s 12 reps – 45’s 5 sets of 8 reps(No rest, work as fast as you can) 3) Deadlifts: work up to 45’s on each side and do […]
1) 100 reps of assisted chin-ups in under 5 minutes 2) Wide grip seated cable row heavy 6 reps, drop weight immediately and do 10 more reps, drop weight again and do 15 more reps. 45 seconds rest. Repeat this 4 times 3) Same thing as above but with lat pull downs 4) single armed dumbell rows, run the rack. […]
1) 5×20 leg extensions (warm up) 2) Reverse facing hack squat. Feet wide, toes pointed out at 10 and 2. I want you to slow press each rep. Meaning as you press up, you press up slow to a 4 count, while you are slow pressing up you contract your glutes as hard as you can for those 4 seconds. […]
1. row machine 1000 meters at 200meters/ minute 2. Seated lateral raise 3 sets of 30, superset rear delt flies 3 sets of 15 3. Dumbell shoulder press 3 sets of 20, superset seated dumbell half curls 3 sets of 15 4. Tricep pushdowns 3 sets of 25, superset rope curls 3 sets of 15
1)-Tricep pushdowns 20 reps-Rope curls 15 reps-Overhead rope extensions 15 reps(4 rounds) 2)-Skullcrushers with ez curl bar 12 reps-Seated ez bar curls wide grip 15 reps-Close grip press with ez curl bar 20 reps(4 rounds) 3)-Dips 25 reps-Concentration curls 15 reps each arm-Single arm tricep kickback 15 reps each arm(4 rounds)
1) warmup (tri-set) -15 dips -10 pull-ups palms facing you – 20 push-ups (5 sets) 2) (tri set) -15 dumbbell lateral raises – 8 close grip bench press – 10 strait bar curls (5 sets) 3) (quad set) – 15 cable front raise – 15 skull crushers – 15 EZ bar curls wide grip – 25 bench dips (4 sets) […]
4 sets of 12 •Dumbbell Lateral raises •Arnold press •Diamond push-ups 4 sets of 12 •Dumbbell Front raises •Barbell overhead press •Bent over lateral raises 4 sets of 12 •Single arm cable front raises •Cable upright rows •Single arm cable lateral raises 10 min sprint on ellptical 30 second sprint , 1;30 recovery Repeat 5x.
1) SUPERSET: Wide grip pulldowns (heavy) 10 reps superset skull crushers heavy 10 reps (5 sets, no rest) 2)QUAD SET: Single arm dumbbell row 12 reps, superset tricep French press 10 reps, superset pull-ups til failure superset tricep pushdowns 20 reps (5 sets) 3) SUPERSET: [inverted] Bodyweight rows 10 overhand grip, 10 underhand grip, superset overhead rope extension 12 reps […]
[Chest] (1)Dumbbell bench press 12 Superset with 10 push-ups. 4 sets (2) Cable crossover 10 Superset with 10 push-ups. 4 sets (3)Incline bench press 12 Superset with 10 push-ups. 4 sets [tri’s] (1)Close grip bench press 10, Superset tricep dips on bench till failure. 4sets (2)Lying tricep extensions 12, Superset tricep dips on bench till failure. 4sets (3) Rope […]
30 minute arm blaster Giant set 1. (3 rounds)Heavy Tricep pushdowns 20 repsStraight bar cable curl 15Overheard rope extension 15 Giant set 2. (3 rounds)Inclined bench skull crusher 15 repsSeated ez bar curls from thighs 12Inclined bench d-bell curls 17 Giant set 3. (4 rounds)*With occlusion bands onSpider curls 12 repsDip machine heavy 12Resistance band kickback -failureResistance band curl -failure
