Please Scroll Down to See Forums Below 
Man, am I looking forward to this workout, I always get that skin ripping pump when I do this.
First, pullups. Slow, full motion using a pronated grip. Usually 3-4 sets.
Then, incline dmbl press. ( gives my grip a break) I like to go as heavy as possible on these because my shoulders are already warm from pullups.
Then, cable/ barbell rows. Usually I go a little lighter ( 8-12 reps). just to get that full back pump.
Then dips, I lean a little, so that I can get my chest, and triceps. I use continuous tension to force maximum recruitment from all my stablizers.
next, curls. This lets my delts rest, and pumps my biceps for leverage on the next exercise. ( I alternate from barbell to dumbells for variety). Reps are around 10-15, then last set of 6. reps, with heavy wieght.
Now I can do my shoulder presses. ( my delts have been hit from chest, and back, so 3. sets to failure can be torture. And I superset this with dmbl side laterals for that wonderfull nauseated feeling.
Its only seven exercises, but each one helps either to prefatigue, or recup the muscles to get the most bang for your buck. The key is to keep moving, 1-2 min between exercises, and sets. the whole thing takes about 50 minutes, and with cardio, a total 1 hour, 20 min.
Occasionally I through in pushups at the end because you use every muscle listed above in that exercise.
Well, thats what I am doing today, if you don't hear from me, it's because I can't lift my arms to type.
First, pullups. Slow, full motion using a pronated grip. Usually 3-4 sets.
Then, incline dmbl press. ( gives my grip a break) I like to go as heavy as possible on these because my shoulders are already warm from pullups.
Then, cable/ barbell rows. Usually I go a little lighter ( 8-12 reps). just to get that full back pump.
Then dips, I lean a little, so that I can get my chest, and triceps. I use continuous tension to force maximum recruitment from all my stablizers.
next, curls. This lets my delts rest, and pumps my biceps for leverage on the next exercise. ( I alternate from barbell to dumbells for variety). Reps are around 10-15, then last set of 6. reps, with heavy wieght.
Now I can do my shoulder presses. ( my delts have been hit from chest, and back, so 3. sets to failure can be torture. And I superset this with dmbl side laterals for that wonderfull nauseated feeling.
Its only seven exercises, but each one helps either to prefatigue, or recup the muscles to get the most bang for your buck. The key is to keep moving, 1-2 min between exercises, and sets. the whole thing takes about 50 minutes, and with cardio, a total 1 hour, 20 min.
Occasionally I through in pushups at the end because you use every muscle listed above in that exercise.
Well, thats what I am doing today, if you don't hear from me, it's because I can't lift my arms to type.
