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My workout. Let me know what you guys think.

KageMorris10

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Get Shredded!
Day 1 Chest & Forearms;
Flat bench dumbbell press alternate with flat bench barbell press every week
4 sets 6 (heavy as fuck)
Incline bench press
2 sets 6,8 @ 45 degree angle
2 sets 10,12 @ 30 degree angle
Dips 4 sets to failure
4 sets 6,8,10,12
Super set;
Incline flys 40secs
Decline cable flys 40secs
Finish with fly machine
4 sets of 30 1/4 reps (deep stretch)
Super set;
Behind the back wrist curls
4 sets 6
Dumbbell wrist curl (preacher bench)
4 sets 15 (knuckles up)
Day 2 legs & abs
Leg press
4 sets 6,8,10,12
Lying leg curl
4 sets 6,8,10,12
Squats
4 sets 6,8,10,12
Stiff leg dumbbell dead lift
4 sets 6,8,10,12
Leg extensions
4 sets 6, 8, 10, 12
Good mornings
4 sets 10
Dumbbell lounges
4 sets 6,8,10,12
Super set;
Seated calf raise
4 sets 12
Standing calf raise
4 sets 20
Super set;
Calf press on leg press
4 sets 12 (duck feet)
Calf press on leg press
4 sets 12 ( pigeon toe)
ABS
Day 3 Arms:
Tricep push down flat bar 4 sets 6
Skull crusher
4 sets 6,8,10,12
Over head rope extensions
4 sets 6,8,10,12
Superset;
Dumbbell tricep press on the ground
40secs
Tricep kickback with Dumbbell
40secs
Preacher bench curl
4 sets 6
Barbell bicep drags
4 sets 6,8,10,12
Reverse grip curls
4 sets 6,8,10,12
Superset;
Concentration curl (hammer grip)
40secs
Cable curls with rope (hammer grip)
40secs
FOREARMS (see day 1)
Day 4 Shoulders & Abs:
Military press
4 sets 6,8,10,12
Cable side lateral raise
4 sets 6,8,10,12
Alternate front dumbbell raise
4 sets 6,8,10,12
Superset;
Dumbbell shoulder press
40secs
Front shoulder raise with rope on cable between legs (hammer grip)
40secs
Super set;
Behind the back barbell shrugs
4 sets 10,15,15, failure
D handle single arm shrug on cables
4 sets 10,15,15, failure
ABS
Day 5 Back & Traps:
Deadlift
4 sets 6 (heavy)
Bent over barbell rows
4 sets 6,8,10,12
Lat pull downs
4 sets 6,8,10,12
Super set;
Seated cable rows
40secs
Wide grip pull ups (use machine)
40secs
Super set;
Barbell shrug
4 sets 15,15,20,failure
Dumbbell shrug
4 sets 15,15, 20,failure

Start heavy as possible for set amount of reps. Form is key. Use whatever weight that you can to perform the set amount of reps with to achieve perfect form.
For super sets perform the workouts slow and steady for 40secs

Ab routine :
Crunch machine
4 sets 12
Hanging Leg lifts
4 sets of 12 (hold dumbbell with feet if possible)
Crunches for 2 min nonstop
Reverse crunches for 2 min nonstop
Bicycle crunches 2min non stop
Scissor kicks 2min non stop
Sit ups 2 min non stop
Lying leg lifts 2 min nonstop
Rest 30sec between each set.
2 sets of planks 60secs each

Cardio everyday for 10 min before workout and 20min after. HIIT format, Bike or treadmill.
Bike; high resistance for 20sec hard as you can, low resistance 45-1:00min repeat 5-10 sets
Treadmill; sprint for 15 seconds, jog for 30-45 sec repeat 5-10 sets
Burpees everyday after or before workout 5 sets of 8-10.



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Day 1 Chest & Forearms;
Flat bench dumbbell press alternate with flat bench barbell press every week
4 sets 6 (heavy as fuck)
Incline bench press
2 sets 6,8 @ 45 degree angle
2 sets 10,12 @ 30 degree angle
Dips 4 sets to failure
4 sets 6,8,10,12
Super set;
Incline flys 40secs
Decline cable flys 40secs
Finish with fly machine
4 sets of 30 1/4 reps (deep stretch)
Super set;
Behind the back wrist curls
4 sets 6
Dumbbell wrist curl (preacher bench)
4 sets 15 (knuckles up)
Day 2 legs & abs
Leg press
4 sets 6,8,10,12
Lying leg curl
4 sets 6,8,10,12
Squats
4 sets 6,8,10,12
Stiff leg dumbbell dead lift
4 sets 6,8,10,12
Leg extensions
4 sets 6, 8, 10, 12
Good mornings
4 sets 10
Dumbbell lounges
4 sets 6,8,10,12
Super set;
Seated calf raise
4 sets 12
Standing calf raise
4 sets 20
Super set;
Calf press on leg press
4 sets 12 (duck feet)
Calf press on leg press
4 sets 12 ( pigeon toe)
ABS
Day 3 Arms:
Tricep push down flat bar 4 sets 6
Skull crusher
4 sets 6,8,10,12
Over head rope extensions
4 sets 6,8,10,12
Superset;
Dumbbell tricep press on the ground
40secs
Tricep kickback with Dumbbell
40secs
Preacher bench curl
4 sets 6
Barbell bicep drags
4 sets 6,8,10,12
Reverse grip curls
4 sets 6,8,10,12
Superset;
Concentration curl (hammer grip)
40secs
Cable curls with rope (hammer grip)
40secs
FOREARMS (see day 1)
Day 4 Shoulders & Abs:
Military press
4 sets 6,8,10,12
Cable side lateral raise
4 sets 6,8,10,12
Alternate front dumbbell raise
4 sets 6,8,10,12
Superset;
Dumbbell shoulder press
40secs
Front shoulder raise with rope on cable between legs (hammer grip)
40secs
Super set;
Behind the back barbell shrugs
4 sets 10,15,15, failure
D handle single arm shrug on cables
4 sets 10,15,15, failure
ABS
Day 5 Back & Traps:
Deadlift
4 sets 6 (heavy)
Bent over barbell rows
4 sets 6,8,10,12
Lat pull downs
4 sets 6,8,10,12
Super set;
Seated cable rows
40secs
Wide grip pull ups (use machine)
40secs
Super set;
Barbell shrug
4 sets 15,15,20,failure
Dumbbell shrug
4 sets 15,15, 20,failure

Start heavy as possible for set amount of reps. Form is key. Use whatever weight that you can to perform the set amount of reps with to achieve perfect form.
For super sets perform the workouts slow and steady for 40secs

Ab routine :
Crunch machine
4 sets 12
Hanging Leg lifts
4 sets of 12 (hold dumbbell with feet if possible)
Crunches for 2 min nonstop
Reverse crunches for 2 min nonstop
Bicycle crunches 2min non stop
Scissor kicks 2min non stop
Sit ups 2 min non stop
Lying leg lifts 2 min nonstop
Rest 30sec between each set.
2 sets of planks 60secs each

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Sent from my iPhone using Tapatalk
interesting load distribution! I would like to see the result
 
It’s an old thread. He, after four three gram plus cycles of tren and anadrol, has likely quit and taken up basket weaving or Harry Potter re-enactments.
 
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