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  • Page 38 of 38 FirstFirst ... 28363738
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    Thread: Rebuilding the Beast

    1. #371
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      I like the way you work your weak points in.

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    3. #372
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      Monday: Legs

      Hopefully with any luck at all this will be a normal week and not upset my routine.

      Warmup
      Leg press: work up to all plates loaded 4x8 and take off 3 at a time for drop sets through them all
      horizontal leg press: 4x10 500lb.
      leg curls: 4x8 200lb then drop through it all last set ( leg ext. were all taken)
      leg extensions: 4x12 ( double drop last set)
      seated calf raises: 4x12 (drop set last set)
      Front squats: 5x20

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    5. #373
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      Nice work out! Mine will be very similar to that tomorrow but will try to sneak in some shoulders to
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    7. #374
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      Tuesday: chest/delts/tris


      Rotator warmup w cables


      Warmup
      hammer flat bench: 3x8 5plts per side, 1x8 4plt p s
      flat BB bench: 4x12
      decline bb bench: 4x10
      Incline hammer: 4x10 (4 drops last set)
      BB shrugs: 4x8 (3 drops last set)
      reverse pec deck: 5x8 ( drop through whole stack last set)
      standing side raise machine: 4x12 ( triple drop last set)
      seated BB shoulder press: 3x15 (double drop last set)
      skull crushers: 4x12 (drop set last set)
      dips: 3xfailure (hurts shoulder ouch)
      single arm tri pushdowns: 4x15 (drop through whole stack last set)

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    9. #375
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      Wensday: Back/bis


      Didnt get much sleep last night and my legs are cramping up from leg day so no deads or rack pulls, still a decent day


      1114141237.jpg 1119141425.jpg


      Warmup
      BB bent over rows: work up to 405x8 2 sets, then 315x10 2 sets and drop through all plates last set
      tbar row mid. grip: 5 plts 4x12 (drop through all last set)
      natulis row machine, one arm at a time: 5x12 all weight 250? cant remember
      narrow grip cable rows: 5x20 all weight (drop throgh stack last set)
      narrow grip lat pulldowns: 4x10
      reverse grip hammer high rows: 4x15 (drop set last set)


      db concentration curls: 4x8
      max rack curls: 3x15 (drop set last set)

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    11. #376
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      Thursday rest day

      Friday: Legs light day

      Still sore from last leg day, must have done something right.

      Warmup

      Single leg, leg press: 4x15
      Squat machine (feet turned like a duck): 4x20
      Stiff leg deads: 4x10
      lying leg curls: 4x10
      BB calf rasies: 3x20

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    13. #377
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      Looks great Animal! I can not do stiff leg deads it kills my back, but I love bent knee deads.

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    15. #378
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      Quote Originally Posted by studmuffin View Post
      Looks great Animal! I can not do stiff leg deads it kills my back, but I love bent knee deads.
      I dont go heavy on them, just enough to pull the hamstrings a bit.

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    17. #379
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      Friday: chest/delts/ tris'

      Rotator warmup with db
      Warmup

      Incline BB: 5x15
      Incline db: 4x10 120s (I always do this at less than 45 degrees btw, the BB bench doesnt move so i cant there)
      pec deck: 4x8
      decline db: 5x15
      decline cable flys: 6x15 ( really squeeze on last 3 reps each set)
      hammer sh press: 4 plates 4x12
      seated hammer side raises: 4x8 (4 drops on last set)
      rear delts with cables: 5x8 (drop set last set)
      db shrugs: 4x15
      hammer tricep extension machine: 3x10 ( last set 4 drop sets)
      v-bar pressdowns: 4x20
      db pullovers: 3x20

    18. ----
    19. #380
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      I need to do more reps I am used to heavier weight and less reps. Your workouts are helping me make some changes.

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    Page 38 of 38 FirstFirst ... 28363738

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