Kubes-what are you training

**xmuscle** · 01-24-2014, 02:58 PM

Originally Posted by kubes

Shoulder day today
Seated military presses 5 x 12
Side lateral raises 5 x 20
front lateral raises 5 x 20
Shrugs 5 x 25 with dumbbells 25 reps together then hold the left trap contracted with the dumbbell for 25 reps with the right and then switch and then finish of another 25 reps together considering each one of those one working set.
Finished off with reverse peck deck 5 x 15
30 minutes cardio and off to work! Happy Friday!

Nice shoulder routine kubes..gonna have to try that those shoulder shrugs when im ready to go..

**kubes** · 01-24-2014, 03:34 PM

Originally Posted by xmuscle

Nice shoulder routine kubes..gonna have to try that those shoulder shrugs when im ready to go..

Will make the traps grow like weeds. You do not need a bunch of weight either. All you have to worry about is the contraction at the top and fatiguing the muscle

**rmkicks** · 01-25-2014, 02:11 AM

Today's routine was almost identical to Monday's except I went a little heaver.

3x16 Leg Extensions
Front Walking Lunges with Dumbbells
3x16 Dumbbell Thrusters
3x16 Straight Leg Dead Lifts
3x16 Standing Leg Curls
3x16 Barbell Curls
3x16 Hammer Curls
3x16 Overhead Tricep Extensions
3x16 Rope Tricep Pushdowns

Got caught-up talking with a trainer at the gym and ran out of time for cardio.

**kubes** · 01-25-2014, 02:13 AM

Originally Posted by rmkicks

Today's routine was almost identical to Monday's except I went a little heaver.

3x16 Leg Extensions
Front Walking Lunges with Dumbbells
3x16 Dumbbell Thrusters
3x16 Straight Leg Dead Lifts
3x16 Standing Leg Curls
3x16 Barbell Curls
3x16 Hammer Curls
3x16 Overhead Tricep Extensions
3x16 Rope Tricep Pushdowns

Got caught-up talking with a trainer at the gym and ran out of time for cardio.

You are killing it brother... Love the consistency!

**rmkicks** · 01-25-2014, 02:24 AM

Originally Posted by kubes

You are killing it brother... Love the consistency!

Thanks brother.
I hit the weights 4 days a week. My Monday and Wednesday workouts are the same so are my Thursday and Friday or Saturday. Each week I throw in a new mix of exercises but, I hardly ever do the same exercise more than twice in a two week period of time. I'm trying to increase my cardio to 20 min 5 days a week and abs to 3 days a week. I've set some high goals for myself to hit before summer.

**kubes** · 01-25-2014, 01:37 PM

Getting ready to go destroy back. Will check in later brothers

**rmkicks** · 01-25-2014, 01:58 PM

Originally Posted by rmkicks

10 Min Cardio warm-up
3x16 Lat Pull
3x16 Seated Row
3x16 Reverse Grip Pulldown
3x16 Incline Press
3x16 Cable Lower Chest Raise
3x16 Pec Dec
3x16 Rear Delt
3x16 Front Delt Raises
3x16 Shrugs
20 Min Cardio

My workout this morning was identical to Wednesdays workout but went a little heavier on the weight.

**kubes** · 01-25-2014, 03:42 PM

Back and bi's today bro's
Lat pulls 5x15 heavy super set preacher iso wide grip curls holding every rep at the top
Hammer strength pull downs 5x12 super set dumbbell curls
free motion iso arm pull down 5x12 immediately into to mountain climber one arm pull downs for 8 more reps per arm super set hammer strength seated one arm curls 5x12 forcing 3 more reps every set to failure
Seated rows 5x15 super set cable curls
revers peck deck 5x15 super set hammer curls
all done in one hr. 30 minutes cardio and done! Bro's i am whipped and swol

**kubes** · 01-26-2014, 05:03 PM

Chest and tri's today
Started with hammer strength incline bench 4x12 with 2 plates on each side and the last was set 5 was drop sets striping weight off every set to failure. Set 5 12 reps then took 10 lbs off each side then 10 more reps took 10 lbs off each side then 25 lbs off each side finally only having one 45 lb plate on each side and cranking out 20 more reps. Super set dips between every set.

Moved to free weight fly's 50 lb dumbbells 5x12 after each set of 12 moved into dumbbell presses for 10 more reps. So a total of 22 reps each set and super set skull crushers between every set.

From here moved to free motion incline fly's 5x12 after the 12 rep moved immediately into free motion presses for 12 more reps. Super set triceps push downs

from there moved to decline fly's same as above

finished off with peck deck 5x12 super setting some lighter preacher push downs on a machine

30 minutes of cardio and out of the gym and headed home to eat

**xmuscle** · 01-26-2014, 06:43 PM

Originally Posted by kubes

Chest and tri's
Started with hammer strength incline bench 4x12 with 2 plates on each side and the last was set 5 was drop sets striping weight off every set to failure. Set 5 12 reps then took 10 lbs off each side then 10 more reps took 10 lbs off each side then 25 lbs off each side finally only having one 45 lb plate on each side and cranking out 20 more reps. Super set dips between every set.

Moved to free weight fly's 50 lb dumbbells 5x12 after each set of 12 moved into dumbbell presses for 10 more reps. So a total of 22 reps each set and super set skull crushers between every set.

From here moved to free motion incline fly's 5x12 after the 12 rep moved immediately into free motion presses for 12 more reps. Super set triceps push downs

from there moved to decline fly's same as above

finished off with peck deck 5x12 super setting some lighter preacher push downs on a machine

30 minutes of cardio and out of the gym and headed home to eat

Nice workout, love using the hammer strength less stress on shoulders