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HighIntensity
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NEW STUFF ADDED, think your the man try this workout for three weeks and tell my how you feel.
Mon-
(Chest)
BB presses 1 set of 10 reps for warm up
4 sets 8, 6, 6, 3-reps
DB Decline presses 3 sets 6, 6, 3 reps
Inner DB presses with turn at top becomming a DB flat bench press then back to Inner DB press 2 sets of 6
Pullovers 3 sets of 12
Weighted Dips with Ab ball pushups supersetted 10 reps 2 sets
(Back)
Chins 4 sets of 10 reps min. 1set un-weighted the rest weighted
Do chins to the rear twice and to the front twice
Weighted Close- Grip Chins 2 sets weighted
T-Bar Rows 4 sets 8, 8, 3reps
Wide Grip Bent-over rows 3 sets 8 reps
Dead lifts 4 sets 10, 8, 4, 4
Seated Good mornings 3 sets of 8 reps
Abs
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Tues-
Shoulders
Seated Military press sets or 6 reps at 185, 185, 205 pounds
One-arm lateral raises 3 sets of 10
Front Dumbbells Raises 4 sets of 8
Bent Over Dumbells Laterals 4 sets of 8
Shrugs 3 sets of 10 (405 weight)
Upper Arms
Super Set: Standing Barbell 2 sets of 8
Decline skulls 4 sets of 8
Super Set: Incline Dumbell Curls 3 sets of 8
Incline Tri Extensions 3 sets or 8
Tri Presses with wood block 2 Sets of 6
Tri Cable cable pulldowns 1 Set of 10 reps
Tri Rope 1 Set of 10 reps supersetted
Tri Dips 1 Set of failure
Forearms-
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Wed-
(Legs)
Squats 4 sets 8, 8, 8, 4 reps
Leg Press 3 sets of 8 reps
ZliftBox Squats 3 sets 8 reps
Hack Squats 3 sets of 8,8,8 reps
Leg extensions 3 sets of 8 reps
STRAIT LEGS DEADS Hamstrings 3 sets of 10 reps
Lunges 3 sets of 8
Standing calf raises 3 sets of 8
(Bike warm down)
Abs
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Thur-
(Chest)
DB incline presses one warm set
4 sets 10, 10, 7, 3-reps
DB Flat Bench
2 sets 4 reps a piece HEAVY
Hammer strength close grip- 4 sets 8, 1,1,1, 6 (middle three one reps are the machine fully stacked
Balance board push-ups 3 sets to failure with weight (45 pounds)
Back
One-Arm Dumbell Rows 4 sets 10 reps
Cleans 3 sets of 8 reps
Close grip pulldowns 4 sets of 8 reps supersetted with close grip pullups
(Side to side)
Seated cable rows 3 sets of 10,8 and 6 reps
Finished off by as many chins as possible no weight
Hyperextensions 3 sets of 10 with 135 pounds weighted
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Fri -
Shoulders
Arnold Presses 3 sets of 10
Standing Lateral Raises 4 sets of 8
Front Dumbell raises with 45 pound BB 4 sets of 8
Farmers Walks 3 sets
Upper Arms
Super Set: Preacher Curls 4 sets of 8 reps
French Presses 4 sets of 8 reps
Super Set: Incline Dumbell Curls 3 sets of 8 reps
Incline Tri Extensions 3 sets or 8 reps
Round the world Arms (21s) 2 Sets
Tri Presses with wood block on chest 3 Sets of 6 reps
Tri Cable cable pulldowns 1 Set of 10 reps
Tri Rope 1 Set of 10 reps supersetted together
Tri Dips 1 Set of failure
Forearms-
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Sat.
(Chest)
Incline Cables 4 sets of 10 reps ~full range of motion~
Flat Flyes 3 sets of 10
Cables to failure
(Back)
Upright rows 3 sets of 8 reps
Hyperextensions 3 sets of 50 reps (non weighted)
Chins 3 sets at 30 reps
Abs
Mon-
(Chest)
BB presses 1 set of 10 reps for warm up
4 sets 8, 6, 6, 3-reps
DB Decline presses 3 sets 6, 6, 3 reps
Inner DB presses with turn at top becomming a DB flat bench press then back to Inner DB press 2 sets of 6
Pullovers 3 sets of 12
Weighted Dips with Ab ball pushups supersetted 10 reps 2 sets
(Back)
Chins 4 sets of 10 reps min. 1set un-weighted the rest weighted
Do chins to the rear twice and to the front twice
Weighted Close- Grip Chins 2 sets weighted
T-Bar Rows 4 sets 8, 8, 3reps
Wide Grip Bent-over rows 3 sets 8 reps
Dead lifts 4 sets 10, 8, 4, 4
Seated Good mornings 3 sets of 8 reps
Abs
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Tues-
Shoulders
Seated Military press sets or 6 reps at 185, 185, 205 pounds
One-arm lateral raises 3 sets of 10
Front Dumbbells Raises 4 sets of 8
Bent Over Dumbells Laterals 4 sets of 8
Shrugs 3 sets of 10 (405 weight)
Upper Arms
Super Set: Standing Barbell 2 sets of 8
Decline skulls 4 sets of 8
Super Set: Incline Dumbell Curls 3 sets of 8
Incline Tri Extensions 3 sets or 8
Tri Presses with wood block 2 Sets of 6
Tri Cable cable pulldowns 1 Set of 10 reps
Tri Rope 1 Set of 10 reps supersetted
Tri Dips 1 Set of failure
Forearms-
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Wed-
(Legs)
Squats 4 sets 8, 8, 8, 4 reps
Leg Press 3 sets of 8 reps
ZliftBox Squats 3 sets 8 reps
Hack Squats 3 sets of 8,8,8 reps
Leg extensions 3 sets of 8 reps
STRAIT LEGS DEADS Hamstrings 3 sets of 10 reps
Lunges 3 sets of 8
Standing calf raises 3 sets of 8
(Bike warm down)
Abs
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Thur-
(Chest)
DB incline presses one warm set
4 sets 10, 10, 7, 3-reps
DB Flat Bench
2 sets 4 reps a piece HEAVY
Hammer strength close grip- 4 sets 8, 1,1,1, 6 (middle three one reps are the machine fully stacked
Balance board push-ups 3 sets to failure with weight (45 pounds)
Back
One-Arm Dumbell Rows 4 sets 10 reps
Cleans 3 sets of 8 reps
Close grip pulldowns 4 sets of 8 reps supersetted with close grip pullups
(Side to side)
Seated cable rows 3 sets of 10,8 and 6 reps
Finished off by as many chins as possible no weight
Hyperextensions 3 sets of 10 with 135 pounds weighted
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Fri -
Shoulders
Arnold Presses 3 sets of 10
Standing Lateral Raises 4 sets of 8
Front Dumbell raises with 45 pound BB 4 sets of 8
Farmers Walks 3 sets
Upper Arms
Super Set: Preacher Curls 4 sets of 8 reps
French Presses 4 sets of 8 reps
Super Set: Incline Dumbell Curls 3 sets of 8 reps
Incline Tri Extensions 3 sets or 8 reps
Round the world Arms (21s) 2 Sets
Tri Presses with wood block on chest 3 Sets of 6 reps
Tri Cable cable pulldowns 1 Set of 10 reps
Tri Rope 1 Set of 10 reps supersetted together
Tri Dips 1 Set of failure
Forearms-
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Sat.
(Chest)
Incline Cables 4 sets of 10 reps ~full range of motion~
Flat Flyes 3 sets of 10
Cables to failure
(Back)
Upright rows 3 sets of 8 reps
Hyperextensions 3 sets of 50 reps (non weighted)
Chins 3 sets at 30 reps
Abs
