Days 1, 2 and 3 Merged into one Thread

[Pat_McCrotch]

Re: Day 2 for all of you posted here:

how many reps on the smith press?

 

[OMEGA]

Re: Day 2 for all of you posted here:

how many reps on the smith press?

same as the original rep scheme just add another set to assure full burn out.

 

[OMEGA]

Re: Day 2 for all of you posted here:

were can i see the cable flyes crab motion, got a video or something, or can you describe how its done please

perfect FORM HERE:

http://video.google.com/videoplay?d...165&start=0&num=10&so=0&type=search&plindex=4

 

[OMEGA]

Day 3 for all of you posted here:

Back:

Machine Pull Down to the front
Key Tip: fell all muscles contract as if you are posing you back muscle, feel them contract!
take a 1 minutes break Stretch after this exercise

1 Arm Dumbell Rows or Hammer Strength 1 arm rows
Key Tip: feell all muscles contract as if you are posing you back muscle, feel them contract!
take a 2 minutes break Stretch after this exercise

on this day guys 1 arm rows ( I use hammer strength)
are the KEY to your thick huge back that will come in time
TREAT this exercise as your STAPLE and respect it, IT ALL ABOUT FORM and feeling that massive contraction (center back)

it alone will be the "squats" for your back and biceps

Dumbell Shrugs
Key Tip: This is all about the top of the movement, FEEL it squeeze.
Also do NOT go all the way down, just do the top 3/4th of the shrug movement as its all you need at this point.

Dumbell standing side laterals.
what do these on Back day???
YES these along with Shrugs were part of the foundation of the young man I trained and my shoulders.


Biceps:

Cambered Barbell Curls

Cambered Bar Reverse barbell Curls ( on this one just do 4 sets of 20 and dont go past 50 pounds)


do a quick 10 minutes of cardio after
---------------------------

In you logs kep track of weight you use on:


A) 1 arm rows ( the key to back)
B) Barbell Curls
C) Shrugs

 

[OMEGA]

Re: Day 3 for all of you posted here:

Big Loser 2

On exercise ONE do bent over Barbell Rows instead, and do not go too heavy

all else is the same

PS to all of you:

EAT a good meal before back and bis, this is the Hardest workout if you do it right

Day 4 is OFF

 

[Pat_McCrotch]

Re: Day 3 for all of you posted here:

what is a cambared bar? is this the ez curl bar?

 

[Acela]

Re: Day 3 for all of you posted here:

what is a cambared bar? is this the ez curl bar?

+1

 

[Acela]

Re: Day 3 for all of you posted here:

Back:

Machine Pull Down to the front
Key Tip: full all muscle contract as if you are posing you back muscle, feel them contract!
take a 1 minutes break Stretch after this exercise

1 Arm Dumbell Rows or Hammer Strength 1 arm rows
Key Tip: full all muscle contract as if you are posing you back muscle, feel them contract!
take a 2 minutes break Stretch after this exercise

Dumbell Shrugs
Key Tip: This is all about the top of the movement, FEEL it squeeze.
Also do NOT go all the way down, just do the top 3/4th of the shrug movement as its all you need at this point.

Dumbell standing side laterals.
what do these on Back day???
YES these along with Shrugs were part of the foundation of the young man I trained and my shoulders.


Biceps:

Cambered Barbell Curls

Cambered Bar Reverse barbell Curls ( on this one just do 4 sets of 20 and dont go past 50 pounds)


do a quick 10 minutes of cardio after

questions:
all rep schemes are the same unless noted?
are DB laterals done to the side or the front or the rear?

 

[OMEGA]

Re: Day 3 for all of you posted here:

what is a cambared bar? is this the ez curl bar?

+2

 

[OMEGA]

Re: Day 3 for all of you posted here:

questions:
all rep schemes are the same unless noted?
are DB laterals done to the side or the front or the rear?

good question

Same as all other sets and reps

On Form, bend over slightly as it will tie in to the traps, and other back muscles.

really feel the BURN these and with Shrugs as they will be key for insane Deltoids later.

you building the platform NOW