TweetLiking the workouts Gusto. I to like to do progressive sets before getting to working weight. I see alot of guys knock out 1-2 warm-up sets then go straight to working weight, I know my body can't handle that.
TweetBeen hard at it. Last few days workouts.
Thursday
HS decline press
1 pps x 8 x 2
1 pps + 25s x 8
2 pps x 8
2 pps + 25s x 8
3 pps x 8 x 2
Incline dumbbell press
2 x warm ups
100s x 8
120s x 7, 6-----> 75s x 8 (last set)
Bench press
135 x 6
185 x 6
225 x 6
250 x 6
275 x 4---> 225 x 5----> 135 x 12
Cable crossovers (10 x 1 sec hold, 10 x pumping)
1 x warm up
30 x 20 x 2
40 x 20
50 x 20
Bent dumbbell laterals/ over and backs
20s x 20/ 15
25s x 20/ 15 x 2
Machine side laterals (1 sec hold each rep)
2 x warm ups
100 x 12 x 3
20 min HIIT
Friday
Assisted pull ups
(100) x 12
(80) x 12
(60) x 12
(40) x 12
(20) x 12
BW x 8
HS rows
2 pps x 10
2 pps + 25s x 10
3 pps x 10
3 pps + 25s x 10 x 2
Supinated CG reverse facing pulldowns
1 x warm up
115 x 12
130 x 12
145 x 12 x 2-----> 85 x 12 (10 sec forced stretch end of last set)
Supinated CG seated cable rows
1 x warm up
115 x 12
130 x 12
145 x 12
160 x 12
Dumbbell pullover/ dumbbell rows
1 x warm up
60 x 12/ 12
65 x 12/ 12
70 x 12/ 12
75 x 12/ 12
Face pulls
1 x warm up
100 x 12
120 x 12
140 x 12
Saturday:
Over head cable tricep ext/ bench dips (hard top squeeze)/ dumbbell kickbacks
2 x warm ups
60 x 10/ 10/ 25 x 8
80 x 10/ 10/ 25 x 8
100 x 10/ 10/ 25 x 8
120 x 10/ 10/ 25 x 8
Diamond push ups (weight shifted forward)
25 x 3
Incline dumbbell curls (hard squeeze at top)/ cable curls (slow neg)/ alternating hammer curls (across body hard flex entire range of motion)
25s x 8/ 60 x 10/ 25s x 10
25s x 8/ 80 x 10/ 25s x 10 x 2
One arm dumbbell preacher curls (hard top squeeze and slow neg)
25 x 10 x 3
Close grip pull ups/ dips
10/ 15 x 2
Sunday
Lying leg curl (free weight)
35 x 8
45 x 8
55 x 8
65 x 8
75 x 8 x 2
Squats
135 x 8 x 2
185 x 8
205 x 8
225 x 8
245 x 8
275 x 8
300 x 5
Leg ext (free weight)/ dumbbell SL dead lifts
1 x warm up
50 x 10/ 50s x 10/ 20
60 x 10/ 50s x 10/ 20
70 x 10/ 50s x 10/ 20
80 x 10/ 50s x 10/ 20
90 x 10/ 50s x 10/ 20
100 x 10/ no SL/ 20
Today
Decline HS press
1 pps x 10 x 2
1 pps + 25s x 10
2 pps x 10
2 pps + 25s x 10
Bench press
135 x 6
185 x 6
225 x 6
255 x 6
275 x 6
Incline dumbbell press
60s x 8
80s x 8
100s x 8
110s x 8 x 2
Cable crossovers/ stretch push ups
25 x 20/ 20
25 x 20/ 18
25 x 20/ 15
Bent dumbbell lats
20s x 20
25s x 20 x 2
Dumbbell laterals
15s x 12
20s x 12
25s x 12
HS press
1 x warm up
2 pps x 10 x 3
TweetLiking the workouts Gusto. I to like to do progressive sets before getting to working weight. I see alot of guys knock out 1-2 warm-up sets then go straight to working weight, I know my body can't handle that.
TweetTues:
Assisted wide grip pull ups/ EZ bar pullover
(120) x 12/ 55 x 12
(100) x 12/ 65 x 12
(80) x 12/ 65 x 12
(60) x 12/ 65 x 12
(40) x 12/ 65 x 12
Bent barbell rows
135 x 8
185 x 8
225 x 8 x 3
Supinating pulldowns/ face pulls
1 x warm up
80 (each arm) x 12/ 80 x 12
100 x 12/ 100 x 12
120 x 12/ 120 x 12
140 x 12/ 140 x 12
Deadlifts
225 x 5
275 x 5
315 x 5
365 x 5
Wed: rest
Today:
Close grip bench press
2 x warm ups
185 x 8
225 x 8
245 x 8, 8, 7
Incline skull crushers/ incline close grip presses/ incline dumbbell curls (hard top squeeze)
1 x warm up
75 x 10/ 10/ 25s x 10
85 x 10/ 10/ 25s x 10
95 x 10/ 10/ 25s x 10
105 x 10/ 10/ 25s x 10 x 2
Rope cable pressdowns/ close grip cable curls
1 x warm up
100 x 12/ 60 x 12
120 x 12/ 80 x 12
120 x 12/ 100 x 12
Close grip chin ups/ dips/ crunches
10/ 15/ 20 x 3
20 min light cardio
TweetWas supposed to hit legs today but had a terrible nights sleep. Had to do a home sleep study which meant wearing a t-shirt to bed so i could clip that contraption to myself. I know it sounds stupid but i woke up drenched in sweat, dehydrated, and just feeling terrible.... anyway did a nice secondary chest and back workout instead. Legs tomorrow.
Bench press/ assisted pull ups
3 x warm ups
225 x 10/ (80) x 10
225 x 10/ (60) x 10
225 x 10/ (40) x 10 x 2
Incline dumbbell fly/ press/ seated cable rows
1 x warm up
50s x 8/ 8/ 100 x 10
50s x 8/ 8/ 140 x 10
50s x 8/ 8/ 160 x 10 x 2
Standing cable presses/ supinating pulldowns
1 x warm up
70 x / 120 x
15 min HIIT
Tweetand that was 3 working sets of 10 reps on that last super set
TweetKillin it brutha
TweetLike the push pull routine brother.
Tweetyup ill only do chest and back together as a secondary so its all about the pump and its insane.
TweetYesterday:
Hip abductor/ hip adductor
2 x warm ups
150 x 12/ 12 x 3
Seated leg curls
2 x warm ups
100 x 10 x 4
Leg press
3 x warm ups
6 pps x 8
8 pps x 8
9 pps x 8
10 pps x 8
11 pps x 5
SM squats
2 x warm ups
185 x 10
225 x 10 x 2
Lying leg curls/ leg extension (3 sec ISO holds and slow begs every rep both exercises)
1 x warm up
80 x 8/ 100 x 8
90 x 8/ 110 x 8
100 x 8/ 120 x 8
HS calf presses
1 x warm up
200 x 12
300 x 12 x 2
Today:
Standing cable presses
40 x 10
50 x 10
60 x 10 x 2
Incline barbell press
135 x 8 x 2
185 x 8
225 x 8
250 x 8 x 2
Incline dumbbell fly/ press
1 x warm up
50s x 8/ 8 x 3
Cable crossover/ stretch push ups
1 x warm up
40 x 15/ 25
50 x 15/ 20
60 x 15/ 15 x 2
Bent dumbbell lateral/ over and backs
1 x warm up
25s x 20/ 15 x 3
Seated dumbbell press/ side dumbbell laterals
1 x warm up
50s x 15/ 15s x 12 x 3
Incline sit ups
25 x 3
15 min HIIT
TweetReverse facing wide grip pulldowns
2 x warm ups
130 x 10
145 x 10
160 x 10 x 4-----> 100 x 8 + 10 sec forced stretch
One arm dumbbell rows
2 x warm ups
100 x 8
120 x 8
150 x 8----> 100 x 8----> 75 x 8
HS row
2 x warm ups
3 pps x 10 x 3 (1 sec squeeze each rep)
Close neutral grip pulldown
2 x warm ups
130 x 10 x 3 (1-2 sec squeeze each rep)
175 x 8(pumping)------> 100 x 8
Dumbbell pullover
2 x warm ups
80 x 10 x 3
SM rack pulls
2 x warm ups
225 x 6
275 x 6
315 x 6
405 x 4
20 min light cardio
Tweet3 x light pressdown/ curl warm ups
Incline skull crushers/ presses/ incline dumbbell curls (Had to cut this tri set short. Skull crushers were killing my elbows)
55 x 10/ 10/ 25s x 10
75 x 10/ 10/ 25s x 10
95 x 10/ 10/ 25s x 10
Hammer curls/ dips
1 x warm up
50s x 8/ 20 x 3
Overhead cable extensions/ two arm dumbbell preacher curls
1 x warm up
80 x 12/ 25s x 12
100 x 12/ 25s x 12
120 x 12/ 25s x 12
140 x 12/ 25s x 12
160 x 12/ 25s x 12
Close grip chins/ diamond push ups/ crunches
10/ 25/ 25 x 3
15 min HIIT
TweetYesterday
Hip abductor
2 x warm ups
150 x 15
170 x 15
190 x 15
Hip adductor
2 x warm ups
150 x 15
170 x 15
190 x 12
Lying leg curls (slow negs, 10 sec ISO hold last rep each set)
2 x warm ups
100 x 8
120 x 8
140 x 8 x 2
Squats
3 x warm ups
185 x 6
225 x 6
275 x 6
315 x 6
335 x 3----> 225 x 6
SM lunges
95 x 10
115 x 10
135 x 10
155 x 10
Leg ext/ seated leg curls/ machine calf ext
1 x warm up
100 X 10/ 80 x 10/ 200 x 10
110 x 10/ 90 x 10/ 300 x 10
120 x /10 100 x 10/ 300 x 10
20 min light cardio
TweetDouble take today
AM
Incline dumbbell press
2 x warm ups
70s x 6
90s x 6
110s x 6
130s x 6
140s x 4----> 110s x 6
HS decline press
2 x warm ups
2 pps x 10
2 pps + 25s x 10
3 pps x 10
3 pps + 25s x 10
4 pps x 6ish----> 2 pps x 10
Dumbbell fly/ dumbbell press
1 x warm up
50s x 8/ 8 x 3
Dips/ machine curls
BW x 20/ 80 x 12
BW + 60 x 15/ 100 x 12
BW + 100 x 8/ 100 x 12
PM
Bent dumbbell laterals/ over and backs
2 x warm ups
25s x 20/ 15 x 3
Seated barbell press
95 x 10
115 x 10
135 x 10
150 x 10 x 2
Heavy dumbbell lateral swings/ strict dumbbell laterals
1 x warm up
50s x 8/ 25s x 8 x 3
Wide grip upright rows
1 x warm up
95 x 10 x 3
Barbell shrugs/ incline sit ups
2 x warm ups
225 x 8/ 25
250 x 8/ 25
275 x 8/ 25
20 min light cardio
TweetReverse facing close supinated grip pull down
2 x warm ups
130 x 10
145 x 10
160 x 10 x 2----> 100 x 10 (last set)
Seated cable row (close supinated grip)
1 x warm up
130 x 10
145 x 10
160 x 10
175 x 10
190 x 10
Assisted wide grip pull ups
(100) x 10
(80) x 10
(60) x 10
(40) x 10
(20) x 10
BW x 7-----> (80) x 10
HS high row
1 x warm up
2 pps x 10
2 pps + 10s x 10
2 pps + 25s x 10 x 3
Dumbbell pullover/ face pulls
1 x warm up
75 x 10/ 140 x 10 x 4
TweetYesterday:
Close grip bench press/ seated dumbbell curls
2 x warm ups
185 x 10/ 25s x 12
205 x 10/ 25s x 12
225 x 10/ 25s x 12
245 x 9/ 25s x 12
Rope pressdowns/ cable curls
2 x warm ups
100 x 12/ 100 x 12
120 x 12/ 120 x 12
140 x 12/ 140 x 12
160 x 12/ 140 x 12
Dumbbell kickbacks/ concentrations curls
25s x 12/ 12 x 3
Close grip pull ups/ dips/ incline sit ups
10/ 20/ 25 x 2
15 min HIIT