Beligas Beltropin GH 6iu split dose post workout/bedtime daily.upping soon)
T4- 37.5mcg
Platinum Provi/Var -25mg 2x daily Both
Testoviron E- 2ml
Deca/Durabol - 1ml each
Primo - 1ml EOD
Long acting Slin Supp Custom AM
Beligas- Adex and Nolvadex or MA LABS liquid Asin as needed.
Pfizer Caber as needed .5mg twice
Daily supplements: 2g circumin w Bioperine, [New World Nutritionals : LIVER SCRUB GALLBLADDER RINSE 15g per serving ~ 3g of MIC(3g each component methionine-inositol-choline, 3g Betaine anhydrous{tmg}, 300mg Tudca], 1 tbsp Knox getatin, 3g MSM, 800mg SAMe, 100mg r-ala, Niacin, 3g hemp/mix oil, black seed oil gels, slin supp{custom}, 200mg P5P, Toniq Ashwagahnda extract, Toniq Elixir(Trans-Resveratrol/NMN), NAD, BetaTor6g weight training days: 3g Off Days{1g 3x a day}Creapure5g post training ED.
MAX 5X5 WORKOUT
Monday - Wednesday - Friday
Also: change grip or order intermittent
EXAMPLE:
Squats 5 sets x 5 reps
Barbell Row 5 sets x 5 reps
Deadlift or Rack Pulls 5 sets x 5 reps
Bench Press 5 sets x 5 reps
Overhead Press 5 sets x 5 reps
Tue-Thur- Sat- Cardio/Core/Calves/smaller
muscle group
Sunday - OFF*
Monday - *did last or extra set to near fail
All exercise are 2 warm up sets , 3 working seats 6-8 reps (slow reps towards end, lack of plates)
Cardio- 25min 5.0mph treadmill
All working sets on below exercises*
Squats- 5 sets 335 to near fail
Bench Press- 305, 305, 305,315, 315+ fail
Olympic Deadlifts 305, 305, 305, 305, 305 (added another set to near fail w Max Wagon Wheels! )
Bent Barbell Rows - 225, 275, 295
Standing OH Presses - 225 225, 245 one set to near fail
Monday was awesome! Still have everyone visiting but they are all driving/flying out tomorrow. I happened to have one of my best workouts, brothers & sisters were all cramped in helping me out , sooo fun. I am gonna be traveling for 3-4 weeks with one stop in San Juan , PR (don’t know how long) but I am excited to hit LIV and PowerHouse Gym , a few others but, I will try to get lots of pics with a few Pro Fit/Phys/BB from PR! I already let them know I was flying out! I am so ready for my cut. I noticed it is a lot different than my training and the food is gonna be tighter so I will try and add a macro/meal section to my already long add dailies for Forum. I am gonna start with Zero cardio the first week(just getting my self used to new training and more cardio will get added each of the 11 additional weeks. At th end, I will be doing AM FASTED , weights and cardio again at night . So 1:30 min total. This is going to slowly get harder from week 12 to competition. I will be changing my macros on the fly ! I really am eating a lot at first and depending on “ my look-stats-measurements” I may be keeping a heavier weight than normal as in Physique they say they do not want the guys super low Bf% ....but fuck that, I have looked, watched in real life and have sized up competitions worldwide and these guys are friggin shredded and one look like they need to be in BB section, lol. I just want to ro well and I will no matter what. I appreciate all your following along , thanks/likes, and rad comments !! That keep me going and make me smile
Tricep Dumbbell Kickbacks(knee on incline bench; strict isolating so only using elbow/tricep(no swing w shoulders!*)
V-ups- foot weight, slo mo-pause
Hanging Leg Raises - (slight bend) Hard AF!
Hyperextensions holding 45lb plate- super slow (perfect form continuous reps)*
Straight Arm Pulldowns (serratus-conc) Cables
Had a long, arduous day of work! Online, physical/mental Work! Got a lot done. I am getting jitters, as most would prepping for contest and trying to map out the logistics with, work/jobs, prepping/cooking, travel, etc. Hard work but big dividends!! I am exhausted and energized all at once..if that makes sense. I am sure it rings true or familiar to some of you experienced guys/gals. I see it all the time and go through it with others but, now that it is ME....it is really hitting me. No F’ing around !! This is go time! Serious training/dieting , no room for cheats and drinks(luckily I don’t drink!) thank god! I do however have lots of drinks and foods that I cannot have and that is just as hard for me. My love of food is more addictive than drugs ! Seriously. Try and go 6 weeks w zero sugar . It is close to withdrawals without the danger of death, but mentally/physically daunting . The mind is so powerful and tricks you that “ awe , it fine , or “ Fuck it” it’s just one night!” I’ve seen those famous words uttered and lives were ruined by one F Up! So, Max is going full cyborg in mind and body. I will do as I am told and what I lay out. I will not succumb to temptation! Sounds like a Vow! Lol .. it is!
Remember, Reach at Least One Goal Daily!Max
#jointhealth
Platinum Angtropin GH 6iu split dose post workout/bedtime daily(upping soon)
T4- 50mcg
Balkan Proviron -25mg 2x daily
Sust/Durabol 250 2ml week
Primo E 100mg EOD
Slin Supp Custom (with each meal)
Beligas- Adex and Nolvadex or MA LABS liquid Asin as needed.
Pfizer Caber as needed .5mg twice weekly
Daily supplements: 2g circumin w Bioperine, [New World Nutritionals : LIVER SCRUB GALLBLADDER RINSE 15g per serving ~ 3g of MIC(3g each component methionine-inositol-choline, 3g Betaine anhydrous{tmg}, 300mg Tudca], 1 tbsp Knox getatin, 3g MSM, 800mg SAMe, 100mg r-ala, Niacin, 3g hemp/mix oil, black seed oil gels, slin supp{custom}, 200mg P5P, Toniq Ashwagahnda extract, Toniq Elixir(Trans-Resveratrol/NMN), NAD, BetaTor6g weight training days: 3g Off Days{1g 3x a day}Creapure5g post training ED.
MAX 5X5 WORKOUT
Monday - Wednesday - Friday
Also: change grip or order intermittent
EXAMPLE:
Squats 5 sets x 5 reps
Barbell Row 5 sets x 5 reps
Deadlift or Rack Pulls 5 sets x 5 reps
Bench Press 5 sets x 5 reps
Overhead Press 5 sets x 5 reps
Tue-Thur- Sat- Cardio/Core/Calves/smaller
muscle group
Sunday - OFF*
Wednesday -
All exercise are 2 warm up sets , 3 working seats 6-8 reps listed
Cardio- none
Deep Barbell Squats- 335,335, 375
Standing Barbell Military - 205,225,235
Barbell Deadlift- 335, 335, 335 425lb last set to fail (Wagon Wheel last set)
Bent Barbell Rows to abdomen 225,245,275
Rest 4-5 min*
500 crunches non-stop
8 more days until my beginning. I had a nice power day! Spent a grip on groceries but, I am stocked until I leave at end of the month(unless a hurricane or something hits P.R.) Found some killer rentals on the beach, so inexpensive, comparably to here. Nice 1 bedroom in a high rise w a pool. The Monthly price is cheaper than 2 days in a Hotel here! Omg. I may stay longer, work permitting. Had 2 massive Sushi Rolls that were 18in long!! Lol Ridiculous. Trying to pound down all my little good cheats now.
Beligas Beltropin GH 6iu split dose post workout/bedtime daily.upping soon)
T4- 50mcg
Balkan Proviron -25mg 2x daily
Sust/Durabol 250 2ml each week
Primo E 100mg EOD
Slin Supp Custom (with each meal)
Beligas- Adex and Nolvadex or MA LABS liquid Asin as needed.
Pfizer Caber as needed .5mg twice
Daily supplements: 2g circumin w Bioperine, [New World Nutritionals : LIVER SCRUB GALLBLADDER RINSE 15g per serving ~ 3g of MIC(3g each component methionine-inositol-choline, 3g Betaine anhydrous{tmg}, 300mg Tudca], 1 tbsp Knox getatin, 3g MSM, 800mg SAMe, 100mg r-ala, Niacin, 3g hemp/mix oil, black seed oil gels, slin supp{custom}, 200mg P5P, Toniq Ashwagahnda extract, Toniq Elixir(Trans-Resveratrol/NMN), NAD, BetaTor6g weight training days: 3g Off Days{1g 3x a day}Creapure5g post training ED.
MAX 5X5 WORKOUT
Monday - Wednesday - Friday
Also: change grip or order intermittent
EXAMPLE:
Squats 5 sets x 5 reps
Barbell Row 5 sets x 5 reps
Deadlift or Rack Pulls 5 sets x 5 reps
Bench Press 5 sets x 5 reps
Overhead Press 5 sets x 5 reps
Tue-Thur- Sat- Cardio/Core/Calves/smaller
muscle group
Sunday - OFF*
Thursday -
All 5 sets of 5, 3 warm up: 2 working or more
Cardio - Treadmill 45min 3.9mph
Good Mornings Barbell - 135lbs all sets
Dumbbell SLD- 70lb per hand Slow, locked, heels planted. Conc. Strictly on glute/tie ins
Barbell Lunges - 135, 155, 155lb
Hanging Bent Leg lifts - 3 sets slow tempo using ankle weight to fail 6-8 reps
Super Decline Sit-ups holding 45lb plate
Doing well and eating so much I keep taking small naps! Friggin machine time! Kick ass and Get Laid! I cannot get enough Tang!!
Remember, Reach at Least One Goal Daily!
Platinum Angtropin GH 6iu split dose post workout/bedtime daily(upping soon)
T4- 50mcg
Balkan Proviron -25mg 2x daily
Sust/Durabol 250 2ml week
Primo E 100mg EOD
Slin Supp Custom (with each meal)
Beligas- Adex and Nolvadex or MA LABS liquid Asin as needed.
Pfizer Caber as needed .5mg twice weekly
Daily supplements: 2g circumin w Bioperine, [New World Nutritionals : LIVER SCRUB GALLBLADDER RINSE 15g per serving ~ 3g of MIC(3g each component methionine-inositol-choline, 3g Betaine anhydrous{tmg}, 300mg Tudca], 1 tbsp Knox getatin, 3g MSM, 800mg SAMe, 100mg r-ala, Niacin, 3g hemp/mix oil, black seed oil gels, slin supp{custom}, 200mg P5P, Toniq Ashwagahnda extract, Toniq Elixir(Trans-Resveratrol/NMN), NAD, BetaTor6g weight training days: 3g Off Days{1g 3x a day}Creapure5g post training ED.
MAX 5X5 WORKOUT
Monday - Wednesday - Friday
Also: change grip or order intermittent
EXAMPLE:
Squats 5 sets x 5 reps
Barbell Row 5 sets x 5 reps
Deadlift or Rack Pulls 5 sets x 5 reps
Bench Press 5 sets x 5 reps
Overhead Press 5 sets x 5 reps
Tue-Thur- Sat- Cardio/Core/Calves/smaller
muscle group
Sunday - OFF*
Monday -
All exercise are 1 warm up and 3 working seats 6-8 reps
Cardio - 25min Elliptical Fat Burn
Deep Squats - 335, 335, 335 (no extra reps, used tempo to just about fail.
Flat Flyes- 45+ x3 slow and negative stretch
Flat Barbell Bench to neck- 225, 245, 245
Weighted Chin-ups- 45, 55, 55 chain belt
Barbell Miltary Press Standing - 205, 225, 245
Standing Calf raises- 335 x 2 (super controlled tempo)
One -Legged Calf raises - to fail 1 set per leg
*Walking lunges w strapped dbells 50+lbs
4 sets to fail - 2min rest between sets
I have decided to keep bulking, but I am increasing cardio, varying my new workout, amd gonna lower calories to around 4,000. I will truly cut around 8 weeks out. This isn’t normal for most but, I am being monitored daily and eod at minimum. My body still wants to grow. I haven’t put on that much body fat. So there will be a lot of supp changes/removal and additions but, it is all weighed , calculated. Once I finish my 9th week, I will strip off any of the BF and dry out real good. I have done this for other reasons 100’s of times and over 37x w PED’s(some times in 4 weeks, sometimes w 7 days notice, other times 6-8 weeks. Keep up with me and you will definitely see what extreme training/dieting is . I play no games, I don’t do anything fancy, it is straight up plain and towards the end; very hard. But I love it.
Remember, Reach at Least One Goal Daily!
Max
Changes coming to all aspects, but I am just keeping calories up, but down over 1k less than now.Vit C and V!! Lol
Platinum Angtropin GH 7-8iu split dose post workout/bedtime daily(upping soon)
T4- 50mcg
Balkan Proviron -25mg 2x daily
Sust/Durabol 250 2ml week
Primo E 100mg EOD
Slin Supp Custom (with each meal)
Beligas- Adex and Nolvadex or MA LABS liquid Asin as needed.
Pfizer Caber as needed .5mg twice weekly
Daily supplements: 2g circumin w Bioperine, [New World Nutritionals : LIVER SCRUB GALLBLADDER RINSE 15g per serving ~ 3g of MIC(3g each component methionine-inositol-choline, 3g Betaine anhydrous{tmg}, 300mg Tudca], 1 tbsp Knox getatin, 3g MSM, 800mg SAMe, 100mg r-ala, Niacin, 3g hemp/mix oil, black seed oil gels, slin supp{custom}, 200mg P5P, Toniq Ashwagahnda extract, Toniq Elixir(Trans-Resveratrol/NMN), NAD, BetaTor6g weight training days: 3g Off Days{1g 3x a day}Creapure5g post training ED.
MAX 5X5 WORKOUT
Monday - Wednesday - Friday
Also: change grip or order intermittent
EXAMPLE:
Squats 5 sets x 5 reps
Barbell Row 5 sets x 5 reps
Deadlift or Rack Pulls 5 sets x 5 reps
Bench Press 5 sets x 5 reps
Overhead Press 5 sets x 5 reps
Tue-Thur- Sat- Cardio/Core/Calves/smaller
muscle group
Sunday - OFF*
Wednesday -
All 5 sets of 6-8 reps , 2 warm up: 3+working
Cardio - 25min 4.3mph treadmill (interval)
Deep Squats - 335,335,335,335x5
Flat Flyes- 45+ x3 slow and negative stretch
Flat Barbell Bench 305,305,305,315
Weighted Chin-ups- 80lb w chain belt x 3
Barbell Miltary Press Seated - 205, 225, 235
Kicking ass and lots of power today, felt real good. I notice even the slightest increases in dosing. My appetite is great and my food even better(although I am using less salt and flavoring sauces) trying to get myself ready for fresh herbs & no packaged flavorings. Life is good and I have some hard decisions to make....I am sure they will be the right ones..or what I am supposed to choose. Have a great Hump Night!!
Remember, Reach at Least One Goal Daily!
Hope this is waiting for me in San Juan
Max
Platinum Angtropin GH 7-8iu split dose post workout/bedtime daily(upping soon)
T4- 50mcg
Balkan Proviron -25mg 2x daily
Sust/Durabol 250 2ml week
Primo E 100mg EOD
Slin Supp Custom (with each meal)
Beligas- Adex and Nolvadex or MA LABS liquid Asin as needed.
Pfizer Caber as needed .5mg twice weekly
Daily supplements: 2g circumin w Bioperine, [New World Nutritionals : LIVER SCRUB GALLBLADDER RINSE 15g per serving ~ 3g of MIC(3g each component methionine-inositol-choline, 3g Betaine anhydrous{tmg}, 300mg Tudca], 1 tbsp Knox getatin, 3g MSM, 800mg SAMe, 100mg r-ala, Niacin, 3g hemp/mix oil, black seed oil gels, slin supp{custom}, 200mg P5P, Toniq Ashwagahnda extract, Toniq Elixir(Trans-Resveratrol/NMN), NAD, BetaTor6g weight training days: 3g Off Days{1g 3x a day}Creapure5g post training ED.
MAX 5X5 WORKOUT
Monday - Wednesday - Friday
Also: change grip or order intermittent
EXAMPLE:
Squats 5 sets x 5 reps
Barbell Row 5 sets x 5 reps
Deadlift or Rack Pulls 5 sets x 5 reps
Bench Press 5 sets x 5 reps
Overhead Press 5 sets x 5 reps
Tue-Thur- Sat- Cardio/Core/Calves/smaller
muscle group
Sunday - OFF*
Thursday -
All 5 sets of 5, 3 warm up: 2 working or more
Cardio - Treadmill 45min 3.9mph
Good Mornings Barbell - 135lbs all sets
Dumbbell SLD- 70lb per hand Slow, locked, heels planted. Conc. Strictly on glute/tie ins
Barbell Lunges - 135, 155, 155lb
Hanging Bent Leg lifts - 3 sets slow tempo using ankle weight to fail 6-8 reps
Super Decline Sit-ups holding 45lb plate
Long day! Omg. Having great workouts but, my schedule is f’n crazy! I don’t know what time it is half the time. Lol. Just chaotic but, manageable. My food however is On Point!
Enjoy your week! I am thinking I need to get myself a nice two day vacation before work in PR but, that IS a vacation of sorts! Lol
Remember, Reach at Least One Goal Daily!
Max
!
Platinum Angtropin GH 7-8iu split dose post workout/bedtime daily(upping soon)
T4- 50mcg
Balkan Proviron -25mg 2x daily
Sust/Durabol 250 2ml week
Primo E 100mg EOD
Slin Supp Custom (with each meal)
Beligas- Adex and Nolvadex or MA LABS liquid Asin as needed.
Pfizer Caber as needed .5mg twice weekly
Daily supplements: 2g circumin w Bioperine, [New World Nutritionals : LIVER SCRUB GALLBLADDER RINSE 15g per serving ~ 3g of MIC(3g each component methionine-inositol-choline, 3g Betaine anhydrous{tmg}, 300mg Tudca], 1 tbsp Knox getatin, 3g MSM, 800mg SAMe, 100mg r-ala, Niacin, 3g hemp/mix oil, black seed oil gels, slin supp{custom}, 200mg P5P, Toniq Ashwagahnda extract, Toniq Elixir(Trans-Resveratrol/NMN), NAD, BetaTor6g weight training days: 3g Off Days{1g 3x a day}Creapure5g post training ED.
MAX 5X5 WORKOUT
Monday - Wednesday - Friday
Also: change grip or order intermittent
EXAMPLE:
Squats 5 sets x 5 reps
Barbell Row 5 sets x 5 reps
Deadlift or Rack Pulls 5 sets x 5 reps
Bench Press 5 sets x 5 reps
Overhead Press 5 sets x 5 reps
Tue-Thur- Sat- Cardio/Core/Calves/smaller
muscle group
Sunday - OFF*
Friday - Gym Leg Day(all machine work)*
Seated Leg Curl 3 sets, 6-8 reps 5 sec neg.
Weighted Hyperextension 3 sets 10-12 reps
Single Leg Standing Leg Curl 2 sets 6-8 reps
Adduction Machine 2-3 sets 20-25 reps
Abduction Machine 2-3 sets 20-25 reps
No Angle Leg Press 3 sets 6-8 reps 5-0-5
Hack Squat 3 sets, 6-8 reps
Single Leg Extensions 3 sets, 12-15 reps
Pendulum Machine Squat 3 sets 20-25 reps
Calf Toe Press on leg press 2sets, 10-12 reps
Seated Calf Raises 2 sets, 10-12 reps
Donkey Calf Raise Machine 2 sets 8-12 reps
Hells Yeah! Friday! Had a long ass week and a fruitful one. Getting some extra cardio...IN! Will top things off. Hope everyone enjoys their weekend and at least gets one day to relax. I am finding that if I give my self some extra sleep and extra food; I feel incredible the next few days and my muscles definitely seem to benefit! Cheers!!
I will be hitting the competitions earlier than previously anticipated, wish me luck for late August through the rest of the year! We shall see how the first one goes! I have to quick cut and buckle down! I will definitely keep you updated. Saturday was a lot of planning, changing , getting things set up as I am competing a month early! Oh well, just another diet down, lol. Actually am excited so that is good. Gotta head back out and make that money! Lol. TTalk to you soon and let u know what im running. My whole plan is changing : here comes cardio!!
Beligas- Adex and Nolvadex or MA LABS liquid Asin as needed.
Pfizer Caber as needed .5mg twice weekly
Daily supplements: 2g circumin w Bioperine, [New World Nutritionals : LIVER SCRUB GALLBLADDER RINSE 15g per serving ~ 3g of MIC(3g each component methionine-inositol-choline, 3g Betaine anhydrous{tmg}, 300mg Tudca], 1 tbsp Knox getatin, 3g MSM, 800mg SAMe, 100mg r-ala, Niacin, 3g hemp/mix oil, black seed oil gels, slin supp{custom}, 200mg P5P, Toniq Ashwagahnda extract, Toniq Elixir(Trans-Resveratrol/NMN), NAD, BetaTor6g weight training days: 3g Off Days{1g 3x a day}Creapure5g post training ED.
MAX 5X5 WORKOUT
Monday - Wednesday - Friday
Also: change grip or order intermittent
EXAMPLE:
Squats 5 sets x 5 reps
Barbell Row 5 sets x 5 reps
Deadlift or Rack Pulls 5 sets x 5 reps
Bench Press 5 sets x 5 reps
Overhead Press 5 sets x 5 reps
Tue-Thur- Sat- Cardio/Core/Calves/smaller
muscle group
Sunday - OFF*
Monday - *did last or extra set to near fail
All exercise are 2 warm up sets , 3 working seats 6-8 reps (slow reps towards end, lack of plates)
Cardio- 25min 4.6mph treadmill
All working sets on below exercises*
Squats- 5 sets 335 to near fail
Bench Press- 305, 305, 305,315, 315+ fail
Olympic Deadlifts 335,335,335, 425
Bent Barbell Rows - 225, 275, 305
Standing OH Presses - 225 225, 245
Busy busy! My grocery list is looking much different. I think 3 turkey burgers w line avocados protein style sound good for Brekkie!! Some of my favorites , Lengua tacos (lean) , the cereal is like dessert !
Churrasco Steak!! Max
MaxSys 2.0 Cyborg Comp Cycle
Daily:
Beligas Cialis 5mg daily
Beligas Beltropin GH 8iu split dose
Beligas T3 (25-50mcg) TBD
Beligas Clen 40-80mcg 2 on,1off,2on,2off
Tren Ace 100mg/Test prop 100mg EOD
Parabolan 100mg per week split
Platinum (Jena)Provi 50mg split
EP Sdrol 10mg twice daily (not started yet)
Beligas- Adex and Nolvadex or Asin As Needed
Pfizer Caber as needed .5mg twice
Daily supplements: 2g circumin w Bioperine, [New World Nutritionals : LIVER SCRUB GALLBLADDER RINSE 15g per serving ~ 3g of MIC(3g each component methionine-inositol-choline, 3g Betaine anhydrous{tmg}, 300mg Tudca], 1 tbsp Knox getatin, 3g MSM, 800mg SAMe, 100mg r-ala, Niacin, 3g hemp/mix oil, black seed oil gels, slin supp{custom}, 200mg P5P, Toniq Ashwagahnda extract, Toniq Elixir(Trans-Resveratrol/NMN), NAD, BetaTor6g weight training days: 3g Off Days{1g 3x a day}Creapure5g post training ED, YOLKED 3g packet post workout additive to my Whey Isolate/creatine/Betator/SR Carnosyn, and my carb choice depends on need at the time! I use HBCD’s(highly-branched cyclic dextrin): Dextrose, Maltodextrin, Waxy Maize, Sweet Potato Powder, Oat Powder(all different ratios) directly after my workout(within 30minutes) very impotant!!
ALL EXERCISES: 4 SETS, REPS- 5-8, rest time 30 second max between sets, rest between exercises 1-2min rest max. Tempo: Strict, Controlled, No Momentum Reps using Mind/Muscle Connection Targeting Exact Muscle being worked. I will dictate my cardio as I go. This 3on,1off, 3on,1,off schedule is intense and I will be doing cardio separately at home 7 days weekly. Intensity/type : TBD daily
Wednesday -
CHEST
30 deg Incline Dumbbell Press
Flat Barbell Bench Press
Upper Chest Smith Bench Press
Wide Dumbbell Flyes(Deep stretch)
Cable Crossover
Pec-Deck
QUADS
Leg Extension
Olympic Barbell Squat
Single-Leg Presses
TRICEPS
Incline, Overhead Straight Barbell or EZ-Bar Extensions
Straight-Bar Pushdowns
Lying Single-Arm Dumbbell Extension
Dumbbell Tricep Kickbacks(opposite knee and hand on bench, bent over, elbow to side never moving)
Friday -
BICEPS
Barbell Preacher Curl
Prone Incline Barbell Curl
Seated Incline Alternating Dumbbell Curl
Front Biceps Pose Upper Cable Curl
BACK
Close-Grip T-bar Row
Incline Two-Arm Dumbbell Row (palms inward)
Seated Cable Row (underhand grip)
Wide-Grip Pulldown or Assisted Pullup Machine
Stiff-Arm Pulldown or Pullover Machine
Rack Pulls or “Max” Wagon Wheel Deadlifts
HAMSTRINGS
Seated Leg Curl
Straight-Leg Barbell Good Morning
Adduction Machine
Abduction Machine
Saturday -
SHOULDERS
Seated Dumbbell Presses
Machine Presses
Arnold Presses
Prone Incline Front Barbell Raise (shoulder-width grip)
Alternating Front laterals
Standing Dumbbell Side Lateral
One arm Cable side laterals
Bent over Rear Laterals
Facing Incline bench rear laterals
TRAPS
Close-Grip Barbell Upright Row
Barbell Shrugs(try to act like trying to touch your shoulder to your ears, no rolling)
Dumbbell Shrugs
FOREARMS
Reverse Barbell Curl
Single-Arm Dumbbell Wrist Curl(hands off bench/forearms planted flat)