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SUNDAY:
Chest:
1) 5×15 cable flies

• 25 seconds rest

2) Inclined Dumbell fly into an “A” Press:

• 5 sets of 8 flies and 8 presses, DROP TO FLOOR AND DO 25 CRUNCHES
  Increase weight every set
• 35 seconds rest

3) Inclined bench Hammer press:

• 5 heavy sets of 5-7 reps, DROP TO FLOOR AND DO 8CLAP PUSHUPS
• 45 seconds rest

4) Flat bench Dumbell press/ superset DUMBELL FLIES

• 4 heavy sets of 5-7 presses/ superset 8 DUMBELL FLIES
• 60 seconds rest

5 Palms facing you cable pulldown, do it where you do lat pulldows. Think flex the biceps every rep:
Set 1: 10
Set 2: 10
Set 3: 8
Set 4: 8
*increase weight every set.

• 30 seconds rest

6) Lengthened state Bicep curl: (cable drag curl)

• set 1: 12
• set 2: 10
• set 3: 8
• set 4: failure
• 30 seconds rest

MONDAY:
BACK TRICEPS:

1) superset:

• Wide grip mag or lat bar pull down/ superset wide grip tricep pushdown:
• 12/12
• 10/10
• 8/10
• 6/8 and Dropset of 15

2) Superset: smith machine or barbell bent row, superset narrow grip tricep press down, into reverse grip pressdown:

• 12/12/12
• 10/10/10
• 8/8/8
• 6/6/12

3) inclined bench Dbell skill crushers

• 4 sets 10-12 reps, final set so a dropset of 15 reps

4) Superset: reverse grip lat pull down/ into standing wide grip straight armed press down:

• 4 sets of 10 reps and 10 reps

5) 4 rounds of 3 part ab medley:

TUESDAY:
LEGS/ SHOULDERS

• THESE ARE MY WEIGHTS FOR YOU TO REFERENCE FOR YOURSELF:

1) triple set:

• 15 leg curls
• 15 leg extensions
• 15 lateral raises
• 4 rounds

2) superset:

• safety bar squat or regular bar squat, superset machine shoulder press:
• 225×15, 12 presses
• 315×10, 12 presses
• 405×8, 10 presses
• 455×8, 8 presses
• 30 seconds rest

3) superset:

• stiff leg deadlift, wide grip upright row, heavy dumbbell front raise (alternate right then left)
• 225×10, 115×10, 60’s x 8 each arm
• 315×8, 135×8, 70’s x 6
• 405×5, 155×6, 75’s x 5
• 455×4, 155×5, 80’s x 5

4) superset:

• overhead rope pull (rear delts) and seated calf raise
• 4 sets 15 reps of each
• no rest

WEDNESDAY: OFF DAY

THURSDAY
CHEST:
Again these are my weights for you to reference:
1) 5×15 cable flies

2) Low inclined (30 degrees) Dumbell press:

• 75’s x 12
• 90’s x 8
• 100’s x 6
• 120’s x 6
• 130’s x 6
• 140’s x 6
• 150’s x 5
• 160’s x 5

3) Flat bench Dumbell peas:

• 90’s x 8
• 110’s x 8
• 130’s x 8
• 140’s x 8
• 150’s x 8

4) Flat bench press:

• 225 for 4 sets of 20 with 60 seconds rest between sets

5) pecdeck if they have one

• Triple dropsets:
• 10 reps, reduce weight, 10 reps, reduce weight, 10 reps, reduce weight and failure
• 3 rounds

6) low to high cable flies:

• 4 sets 8 heavy reps, after each set of 8 do a Dropset of 8.
  So in totally it’s 8 sets of 8

FRIDAY:
ARMS
1) Superset:

• Rope cable curl (15)
• Rope overhead extension (15)
  *4 rounds

2) Superset: BFR

• Narrow grip tricep pressdown into reverse grip pressdown: 4 sets of 8 reps and 8 reps
• Sweeping curls: 4 sets, finish inside 9 reps, finish outside 9 reps.
  NO RESR

3) Double D ring flexdown: BFR

• 4 sets 10-12 reps, final set so a dropset of 15 reps

3) Superset: BFR

• Wide grip cable curl (15)
• Wide grip Tricep pishdown (15)
• 4 rounds

4) Dropset:

• BFR inclined bench bicep curl (8)
• Dropset of (15)
• 3 rounds

5) ABS: 4 rounds of 3 part ab medley

SATURDAY:
THESE ARE MY WEIGHTS FOR YOU TO REFERENCE
1) superset no rest:

• 5×15 leg extension
• 5×10 leg curl

2) Superset squats with pull-ups:

• squat 135 for 30 seconds/ 15 pull-ups/ 25 CRUNCES
• Squat 225 for 30 seconds/ 15 pull-ups/ 25 CRUNCES
• squat 315 for 45 seconds/ 15 pull-ups/ 25 CRUNCHES
• squat 405 for 25 seconds/ 15 pull-ups/ 25 CRUNCHES

3) Superset bent barbell rows, then right into stiff leg deadlift:

• Row 135×12/ deadlift 135×12
• Row 225×10/ deadlift 225×10
• Row 315×8/ deadlift 315×8
• Row 365×5, deadlift 365×5
• Row 405×2, deadlift 405×5

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Then I drop the elbow to the side of my torso and drive out, this is the shortened position.

In this clip I start in the shortened position and finish in the lengthened

In the final clip I combine both concepts using both arms simultaneously

The post Tricep Tutorial 8/15/24 appeared first on Members Area.

2) Position 2, drop the cables to the floor and continue with the curl in the medial state.

3) Flip around, now with your hands behind the torso and do a drag curl. Hands to armpits. This is the fully lengthened position.

Sets and reps:
First time through: warmup/ perfect form, 12 reps at each position.

2nd time through: Increase weight/ 8 reps at each position

3rd time through: Increase weight/ 6 reps or failure at each position

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The key in the setup of this exercise is understanding while this may look like a close grip bench press, it is NOT!
• I’m using pretty light weight for how strong I am, along with a resistance band looped under the bench because I need added resistance as I approach the top of the rep.

• The key to this exercise, other than the setup I just mentioned is to understand “you do not push the weight up”
Instead you think “slide the hands apart”
Now obviously you cannot slide the hands apart because you are gripping through bar.
However that intense motion of trying to slide the hands apart places a massive focus on the lateral head of the triceps. So think slide the hands apart with all the force you have on the way up, then as you lower the bar, again try to slide the hands apart with all the strength you have:

4 sets: 8-failure

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1) Heavy straight bar curl: 6-8 reps

2) Light kettle bell concentration curl:
   Notice I’m fully bent over and grabbing the kettle bell by the handle (only 12.5 pounds) doing 8-10 curls, focusing on flexing my bicep as hard as I can on each rep. Keep the wrist straight when holding the kettle bell by the handle. Very important!

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2) 8 inclined bench KBELL rows
        – 8 inclined bench KBELL shrugs
        – 5 more rows
        – 10 pull-ups

3) 7 inclined bench KBELL rows
        – 6 inclined bench KBELL shrugs
        – 5 more rows
        – 10 pull-ups

4) 6 inclined bench KBELL rows
       – 5 inclined bench KBELL shrugs
       – 4 more rows
       – 10 pull-ups

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Using straight bar with thick band abide the knee, feet wider than shoulder width, perform an RDL. Think press the knees out
– 5 sets 8-10 reps

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* This is the cable version of an underhand chest press. This is not a chest fly.
Set the stability pad to lower back, must be a pad on lower back. Place feet out in front to force upright position.
Set the cable handles to upper rib area.

1) Drive out with a fully supinated grip. Use power to drive forward, then towards the top of the rep, think “squeeze my chest together as hard as I can”
Control the negative.
This exercise is about discipline and control.
Lazy reps give you lazy results.

5 sets 8-10 reps.
On final set do a drop set until failure

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• 4 sets 10-12 reps, drop set until failure on final set

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