~ = Brief rest period

Day 1:



Chest

note: stretching or posing is very important to keep blood rushing in muscles between sets, especially while waiting for a partner to finish a set.

Barbell Incline Bench(10 rep X 2 Set)

Barbell Flat Bench (10 rep X 2 Set)

~

Parallel Bar Dips (10 Reps)

~

barbell Decline Bench (10reps X 2 Set)

Barbell Flat Bench (10reps X 2 set)

~

Parallel Bar Dips (10 Reps)

~

Dumbell Flat Presses (10repx2set)

Dumbell Incline Presses (10 reps X 2 set)

~

Parallel Bar Dips (10 Reps)

~

here comes the nitty gritty...

Incline Dumbell Flys (10 reps x 1 set)

Incline Bench Cable Pull Crossovers (10 reps x 1 set)

Incline Dumbell Flys (10 reps x 1 set)

Incline Bench Cable Pull Crossovers (10 reps x 1 set)

~

Machine Flys (BURNOUTS!!! )

instructions: Begin at 75-80% maximum weight. Perform 8 reps, have partner move weight to lower setting, repeat without rest 8 more reps. Continue until failure or until weight levels have been used.

Day2:




BACK


note: stretching or posing is very important to keep blood rushed in the muscle.


Wide Grip Chins To the Front (10 reps x 1 set)

Wide Grip Chins to the Back (9 reps x 1 set)

~

Hyperextensions (10 reps X 1 set)

~

Wide Grip Chins To the Front (10 reps x 1 set)

Wide Grip Chins to the Back (9 reps x 1 set)

~

Hyperextensions (10 reps X 1 set)

~


Lat Machine Pulldowns (Wide Bar) (10 reps X 2 Sets)

Lat Machine Pulldowns (Close Grip Handle) (10 reps X 2 Sets)

~

Hyperextensions (10 reps X 1 set)

~

Bent Over Barbell Rows (10 Reps X 1 set)

T-Bar Rows (V-Shaped Trap Handle preferred) ( 10 reps X 1 set)

Bent Over Barbell Rows (10 Reps X 1 set)

~ (no rest for a better pump, sip of water maybe, lol)

T-Bar Rows (V-Shaped Trap Handle preferred) ( 10 reps X 1 set)

Bent Over Barbell Rows (10 Reps X 1 set)

T-Bar Rows (V-Shaped Trap Handle preferred) ( 10 reps X 1 set)

~

Hyperextensions (10 reps X 1 set)

~

Deadlifts (10 reps X 1 set)

Seated Cable Rows (10 Reps X 1 set)

Deadlifts (10 reps X 1 set)

Seated Cable Rows (10 Reps X 1 set)

Deadlifts (10 reps X 1 set)

Seated Cable Rows (10 Reps X 1 set)

~

Machine Pullovers (BURNOUTSS!!!!)

repeat same intstruction from before. you'll need a partner since usually the pin is behind machine and getting up everytime will hinder the pump.

Day 3:



SHOULDERS/TRAPS


Behind the neck presses (10 reps X 1 set)

Front Neck Presses (AKA military press) 10 reps x 1 set)

Behind the neck presses (10 reps X 1 set)

Front Neck Presses (AKA military press) 10 reps x 1 set)

~

Clean and Press (10 reps x 1 set)

~

Arnold Press (10 reps X 1 set)

~

Clean and Press (10 reps x 1 set)

~

Arnold Press (10 reps X 1 set)

~

Front Dumbell Raises (10 reps X 2 sets)

Seated Bent -Over Dumbell Laterals (10 reps X 2 sets)

~

Lying Side Laterals (10 reps X 3 sets)

~

(Traps....)


Upright Rows (10 reps X 2 sets)

Barbell Shrugs (10 reps X 1 set)

~

Barbell Behind the Back Shrugs (10 reps X 1 set)

Barbell Shrugs (10 reps X 1 set)


Barbell Behind the Back Shrugs (10 reps X 1 set)

Barbell Shrugs (10 reps X 1 set)

(continue without rest til pump..)

~

(back to shoulders...)


Shoulder Fly Machine (BURNOUTS!!)

repeat process as written above

Day 4:

ARMS



Close Grip Flat Banch Press (10 reps X 1 set)

Preacher Curls (10 reps X 1 set)


Close Grip Flat Banch Press (10 reps X 1 set)

Preacher Curls (10 reps X 1 set)


Close Grip Flat Banch Press (10 reps X 1 set)

Preacher Curls (10 reps X 1 set)

~

3-Part Curls (10 reps X 4 sets)

~

Tricep Cable Pulldowns (10 rep X 4 sets)

~

Hammer Curls ( 10 reps X 2 Sets)

Lying Tricep Extensions (Aka Skull Crushers or Black eyes) (10 reps X 2 set)

~

Reverse Preacher Curls (10 reps X 4 sets)

~

Dumbell Tricep Press ( 10 reps X 4 sets)

~

Seated Barbell Curls (10 reps X 1 sets)


One-Arm Cable Pull Tricep Extensions (10 reps X 1 set)


Seated Barbell Curls (10 reps X 1 sets)


One-Arm Cable Pull Tricep Extensions (10 reps X 1 set)


Seated Barbell Curls (10 reps X 1 sets)


One-Arm Cable Pull Tricep Extensions (10 reps X 1 set)


~

(Forarms....)

Barbell Wrist Curls (10 reps X 3 or 4)

Behind the Back Wrist Curls (10 reps X 3 or 4 sets)

(repeat until failure/pump)

(back to biceps..)

Preacher Curl Machine (BURNOUTS!)

ya know what to do

~

(back to triceps...)

Dips (burnouts!) : until you fail of course

Day 4:


LEGS

note: bare-footed or flat sole shoes for squats. lots of stretching between sets.

Stretching (5 minutes of light stretching)



Squats (10 reps X 1 set)

Leg press (10 Reps X 1 set)

Leg press calf raises (10 reps X 1 set)

~

Squats (10 reps X 1 set)

Leg press (10 Reps X 1 set)

Leg press calf raises (10 reps X 1 set)

~

Squats (10 reps X 1 set)

Leg press (10 Reps X 1 set)

Leg press calf raises (10 reps X 1 set)

~

Squats (10 reps X 1 set)

Leg press (10 Reps X 1 set)

Leg press calf raises (10 reps X 1 set)

~

Front Squats (10 reps X 2 sets)

~

Lunges (25 paces X 2 sets)

~

Leg Extensions (BURNOUTS)

~

Machine Leg Curls (BURNOUTS)

~

Calf Raises (BURNOUTS)

~ Stretching

thanks a lot for taking the time out to write this up...everyone, give this man reppage

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you're welcome. definitely took some time.

tryin out the ARMS workout tomorrow...wish me luck

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leg routine i have changed dramatically. very intense. i'll post it up soon when my naseau and fatigue subsides.

my leg routine last week (which isnt that intense) made me throw up because of the nausea, cold sweats/fatigue...working out right after eating and like a 3 hour night's sleep = never for me again

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