I like the way you work your weak points in.
I like the way you work your weak points in.
Sponsored Links |
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
Nice work out! Mine will be very similar to that tomorrow but will try to sneak in some shoulders to
COC RULES:
https://brotherhoodofpain.com/brotherhood-i...e-conduct.html
e-mail:
>>>WE WILL NEVER EMAIL ABOUT SPONSORSHIP INFORMATION!<<<
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)
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)
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
Looks great Animal! I can not do stiff leg deads it kills my back, but I love bent knee deads.
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
I need to do more reps I am used to heavier weight and less reps. Your workouts are helping me make some changes.
Bookmarks