- Joined
- Jan 21, 2018
- Messages
- 471
Monday was
Chest and little bis
Bench press
1x20
1x15
1x10
4x6
2x8
Incline bench
2x8
4x6
Pec deck
4x9
Superset rope curls 4x10
Cable cross 3x10
Superset preacher curls 4x6
Wednesday workout
Shoulders and triceps
Seated shoulder Smith press
2x12-15
4×7
Upright rows 4x8
Super Set inner grip shrugs 4x12
Reverse pec Dec rear delts
4x8
Superset tricep skull crushers
4x8-12
Db side raises 3x8
Superset frontraises 3x7
Super tricep kick backs 3x8
Rear grip shrugs heavy 3x6
Superset tricep pushdowns 3x7
Thursday workout
Back bis
Pull up 4x10
Lat Pull down 4x8 superset back extensions 4x12
Lat Pull down single duel grip double cable rack start palms out finish palms in at bottom 4x8
Superset db bent over rows 4x8
Cable rows low 4x8
Superset bicep db curl 4x8
Superset abs machine 4x12
Have legs left for week will bash them
I changed workouts with suggestion of higher rep range.... I will go for more contracting pumps
Chest and little bis
Bench press
1x20
1x15
1x10
4x6
2x8
Incline bench
2x8
4x6
Pec deck
4x9
Superset rope curls 4x10
Cable cross 3x10
Superset preacher curls 4x6
Wednesday workout
Shoulders and triceps
Seated shoulder Smith press
2x12-15
4×7
Upright rows 4x8
Super Set inner grip shrugs 4x12
Reverse pec Dec rear delts
4x8
Superset tricep skull crushers
4x8-12
Db side raises 3x8
Superset frontraises 3x7
Super tricep kick backs 3x8
Rear grip shrugs heavy 3x6
Superset tricep pushdowns 3x7
Thursday workout
Back bis
Pull up 4x10
Lat Pull down 4x8 superset back extensions 4x12
Lat Pull down single duel grip double cable rack start palms out finish palms in at bottom 4x8
Superset db bent over rows 4x8
Cable rows low 4x8
Superset bicep db curl 4x8
Superset abs machine 4x12
Have legs left for week will bash them
I changed workouts with suggestion of higher rep range.... I will go for more contracting pumps