Building the Rock!

**rocky83** · 06-14-2014, 05:04 AM

6/13/2014

PM Workout (CHEST/SHOULDERS)

1. Flat Bench w/ Olympic Bar

135 LB x 20 reps
225 LB x 15 reps
275 LB x 8 reps
315 LB x 6 reps
325 LB x 3 reps
225 LB x 10 reps
135 LB x 15 reps

2. Incline Dumbbells

80 LB dumbbells x 10 reps
95 LB dumbbells x 10 reps
105 LB dumbbells x 8 reps
110 LB dumbbells x 8 reps

3. Incline Flys (Pronated)

40 LB dumbbells x 10 reps
45 LB dumbbells x 10 reps
55 LB dumbbells x 8 reps
60 LB dumbbells x 6 reps

4. Incline Bench Press

135 LB x 15 reps
185 LB x 10 reps
225 LB x 10 reps

5. Cable Flys (Dual Cable Cross Machine)

Setting #10 x 12 reps
Setting #12 x 12 reps
Setting #14 x 10 reps

6. Military Dumbbell Press (Seated)

70 LB dumbbells x 10 reps
80 LB dumbbells x 8 reps
90 LB dumbbells x 8 reps
90 LB dumbbells x 8 reps

7. Standing Military Press w/ Olympic Bar

135 LB x 10 reps
135 LB x 10 reps
135 LB x 10 reps

8. Lateral & Front Raises Compounded

25 LB dumbbells x 10 x 10
30 LB dumbbells x 10 x 10
30 LB dumbbells x 10 x 10

***Seated Calf Raises throughout some sets

**kubes** · 06-15-2014, 06:28 PM

Nice training session! You like pyramiding your training?

**rocky83** · 06-15-2014, 08:22 PM

Originally Posted by kubes

Nice training session! You like pyramiding your training?

^^^Yeah I found it works for me really well. It might not work for the next guy, but it helps me get my reps in and heavy lifting all in the same.

**kubes** · 06-15-2014, 08:59 PM

Originally Posted by rocky83

^^^Yeah I found it works for me really well. It might not work for the next guy, but it helps me get my reps in and heavy lifting all in the same.

As long as you are tearing the muscle tissue that's all that matters. People have different ways of doing it but it doesn't matter as long as you find what work for you. For me what i have found is that its important to change my rep ranges often every 4-6 weeks

**rocky83** · 06-17-2014, 04:49 AM

6/16/2014

AM Workout (Chest/Shoulders)

1. Incline Bench Press

135 LB x 15 reps
185 LB x 12 reps
225 LB x 12 reps
275 LB x 6 reps
295 LB x 2 reps
185 LB x 18 reps

2. Flat Bench Dumbbells

90 LB dumbbells x 10 reps
100 LB dumbbells x 10 reps
110 LB dumbbells x 10 reps
120 LB dumbbells x 8 reps

3. Cable Flys (Dual Cable Cross Machine)

Setting #12 x 10 reps
Setting #13 x 10 reps
Setting #14 x 10 reps
Setting #15 x 10 reps

4. Seated Dumbbell Military Press

70 LB dumbbells x 10 reps
80 LB dumbbells x 10 reps
90 LB dumbbells x 8 reps
95 LB dumbbells x 6 reps

5. Front Raises w/ Cable Machine

30 LB x 10 reps
40 LB x 10 reps
50 LB x 10 reps
60 LB x 6 reps

6. Starburst (Cable Cross Machine)

Setting #6 x 10 reps
Setting #7 x 10 reps
Setting #8 x 10 reps
Setting #9 x 8 reps

7. Hammer Strength Iso-Lateral Incline Press

90 LB each side x 20 reps
135 LB each side x 10 reps
160 LB each side x 4 reps
90 LB each side x 16 reps

PM Workout (ARMS)

1. Incline Curls

50 LB dumbbells x 10 reps
45 LB dumbbells x 10 reps
40 LB dumbbells x 10 reps
35 LB dumbbells x 12 reps

2. Olympic Barbell Curls

95 LB x 10 reps
115 LB x 10 reps
135 LB x 6 reps
145 LB x 4 reps
65 LB x 15 reps

3. Supinated Curls

35 LB dumbbells x 10 reps
40 LB dumbbells x 10 reps
45 LB dumbbells x 10 reps
50 LB dumbbells x 10 reps

4. Kickbacks w/ Cable

30 LB x 15 reps
40 LB x 10 reps
50 LB x 10 reps
60 LB x 10 reps

5. Tricep Extensions w/ Rope Attachment

120 LB x 15 reps
130 LB x 10 reps
140 LB x 10 reps
150 LB x 10 reps

6. Seated Overhead Tricep Extensions w/ Dumbbell Compounded w/ Overhead Tricep Extensions w/ 45 LB Plate

90 LB dumbbell x 10 x 10
90 LB dumbbell x 10 x 10
90 LB dumbbell x 10 x 10

**rocky83** · 06-19-2014, 04:44 AM

6/18/2014

PM Workout (Chest/Shoulders)

1. Flat Bench

135 LB x 20 reps
225 LB x 15 reps
275 LB x 8 reps
315 LB x 4 reps
335 LB x 2 reps
345 LB x 2 reps
225 LB x 13 reps

2. Incline Dumbbells

90 LB dumbbells x 10 reps
100 LB dumbbells x 10 reps
110 LB dumbbells x 6 reps
110 LB dumbbells x 8 reps

3. Hammer Strength Iso-Lateral Decline Press

90 LB each side x 20 reps
135 LB each side x 12 reps
180 LB each side x 8 reps
90 LB each side x 20 reps

4. Incline Flys (Dual Cable Cross Machine)

Setting #7 x 12 reps
Setting #8 x 10 reps
Setting #9 x 10 reps
Setting #10 x 10 reps

5. Arnold Press

60 LB dumbbells x 10 reps
70 LB dumbbells x 8 reps
70 LB dumbbells x 8 reps

6. Side Lateral Raises

30 LB dumbbells x 10 reps
35 LB dumbbells x 10 reps
40 LB dumbbells x 8 reps

7. Upright Rows

115 LB x 10 reps
135 LB x 8 reps
145 LB x 8 reps
115 LB x 15 reps

8. Military Press On Knees w/ Smith Machine

45 LB on each side x 10 reps
55 LB on each side x 10 reps
65 LB on each side x 8 reps
75 LB on each side x 6 reps

Thread: Building the Rock!

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