1) ARNOLD PRESSES 4X12,SUPERSET DUMBELL LATERAL RAISE 4X15, SUPERSET FRONT RAISE 4X12 (60 SECONDS BETWEEN SUPERSETS, AS ALWAYS NO REST DURING SUPERSET) 2) UPWRIGHT ROWS WITH ROPE 12/10/8 DROPSET 15 LAST SET, SUPERSET DUMBELL REAR DELT FLIES 4X12 3) SIDE LATERAL RAISE 3X 12 ( PAUSE AT TOP, 3 SECOND ECCENTRIC) SUPERSET FRONT RAISE WITH ROPE 3X12, DROPSET 10 LAST […]
SHOULDER SEPARATION!!! NO WE ARENT TALKING ABOUT SEPARATING YOUR SHOULDER VIA INUURY AND WE ARENT TALKING ABOUT MUSCLE SEPARATIONS AND STRIATIONS. WE ARE TALKING ABOUT THE MOTHER OF ALL SHOULDER WORKOUTS. A WORK THAT SEPARATES YOU FROM YOUR COMPETITORS. A WORKOUT SO MENTALLY AND PHYSICALLY TAXING, THAT WEN YOU ARE DONE YOUR MENTAL STRENGTH AND FORTITUDE WILL HAVE GIVEN YOU […]
1) HAMMER STRENGTH SHOULDER PRESS 12/10/8 THEN 4X6 HEAVY LAST SET DROP SET OF 20 2) REVERSE GRIP STANDING BARBELL PRESS 12/10/8/6/6 LAST SET DROPSET 25 REPS 3) DUMBELL LATERAL RAISE 5X12 SUPERSET SMITH MACHINE UPRIGHT ROWS 5X12 4) PLATE FRONT RAISES 5X10 SUPERSET CHEST ON INCLINE BENCH REAR DELT FLIES 5X12 5) SINGLE ARMED CABLE REAR DELT FLIES 5X12 […]
1) Active warmup (4 sets, .45 rest)🍩10 chin-ups🍩Wide grip cable row 15 reps 2) Superset (5 sets .50 rest between super sets)🍩Barbell bent over rows 10 reps🍩Heavy stiff legged deadlift 5-7 reps 3) Superset (5 sets .45 rest between super sets)🍩Chest on inclined bench, double dumbbell row (pinch your scapula before you row) 12 reps🍩Heavy single armed dumbbell row until […]
1) dumbell presses 4×12 superset wide grip chins 4×12 2) reverse grip front press 4×10 superset upright rows 4×15 superset regular grip chins 4×12 3) behind neck pulldowns 4×15 superset lateral raises 4×12 superset seated rows narrow grip 4×15 4) Plate front raises 4×15 superset rear deal flies 4×12 superset single armed dumbell rows 4×1 5) t-bar rows 12/10/8/6 dropset […]
MOST BODYBUILDING CONTESTS AND EVEN NOW MENS PHYSIQUE ARE WON AND LOST FROM BEHIND. THIS BACK WORKOUT IS GOING TO DEVELOP YOUR BACK FROM THE BOTTOM UP, NO SOFT LOWER BACK, NO LACK OF THICKNESS. THIS WORKOUT IS GOING TO DEMAND EVERYTHING YOU HAVE. 1) DEADLIFT 10/8/6 THEN 4X5 SUPER HEAVY 2) BARBELL ROW UNDERHAND GRIP 12/10/8/6 DROPSET OF 20 […]
WHEN LIFE BACKS YOU INTO A CORNER AND IT WILL, ARE YOU GOING TO BUCKLE AND COWAR? OR ARE YOU GOING TO COME OUT SWINGING? THIS BACK DESTRUCTION WORKOUT WILL GIVE YOU THE MENTAL AND PHYSICAL STRENGTH TO TAKE ON ALL COMERS!!! 1) WARM-UP WIDE GRIP CHINS 4X12 2) DEADLIFTS10/8/6 THEN 4X5 (90 SECONDS REST) 3) WEIGHTED CHINUPS 6-8 REPS/ […]
THIS BACK WORKOUT IS PROBABLY INSANE, AND OVERKILL BUT THATS WHY I AM EXCITED LIKE CHRISTMAS DAY. 3X12 CHINUPS WARM UP 1) DEADLIFT 5X5 HEAVY SUPERSET WEIGHTED WIDE GRIP CHINS 5X5 2) BARBELL ROWS 4X10 SUPERSET WEIGHTED SHOULDER WIDTH CHINS 4X6 (AFTER EACH SET OF 6, DROP WEIGHT AND DO BODYWEIGHT 15 CHINS) 3) CLOSE GRIP PULLDOWNS 10 REPS, SEATED […]
**Posted video on website two weeks ago demonstratingan exercise listed below many of you have not done. Refer to video glossary at www.JoeDonnellyfitness.com 1) Active warmup 5×20 cable fly 2) Low inclined bench dumbbell press. 2 warmup sets of 8 reps.*** Start the clock, choose a weight you can easily get 12 reps on presses with.** You have 18 minutes […]
1) hi to low cable fly 5×20 (not pictured) 2) Heavy hammer strength chest press (pictured) – 2 sets of 12– 2 sets of 10– 2 sets of 8– 1 set of 6, then immediate dropset of 8 reps, then another immediate dropset until failure 3) Inclined dumbbell power press (alternating) pictured below– 4 sets 10 reps– Superset 20 clap push-ups 4) pictured below– […]
