- Joined
- Oct 20, 2005
- Messages
- 816
So here it is. Let the blood flow and the hypertrophy and hyperplaysia explode!
Upper A
Wide Grip Bench
D Flye
Bent Row
Straight Arm Pulldown
Over Head Press
S Lateral
Close Grip Curl
Hammer Curl
Close Grip Bench
Over Head D Extension
Lower A
Squat
Sissy Squat
Stiff Leg Deadlift
Leg Curl
Standing Calf Raises
Seated Calf Raises
Upper B
Incline Bench
Cable Flye
Pulldown
D Pullover
Shrug
Incline One Arm Lateral
Seated D Curl
Consentration Curl
Skull Crushers
Pushdown
Lower B
Leg Press
Toes Pointed Out Leg Ext
Stiff Leg Deadlift
Leg Curl
Dumbell One Leg Standing Calf Raises
Donkey Calf raises
Compound movement 3 sets after warm up, first set 4-6 reps second set 10-12 third set 15-20. Second movement 1 set iso 8-12 reps then drop set - 10% for max reps.
This can be used M-T-T-F or EOD.
For further info feel free to IM or E mail.
Upper A
Wide Grip Bench
D Flye
Bent Row
Straight Arm Pulldown
Over Head Press
S Lateral
Close Grip Curl
Hammer Curl
Close Grip Bench
Over Head D Extension
Lower A
Squat
Sissy Squat
Stiff Leg Deadlift
Leg Curl
Standing Calf Raises
Seated Calf Raises
Upper B
Incline Bench
Cable Flye
Pulldown
D Pullover
Shrug
Incline One Arm Lateral
Seated D Curl
Consentration Curl
Skull Crushers
Pushdown
Lower B
Leg Press
Toes Pointed Out Leg Ext
Stiff Leg Deadlift
Leg Curl
Dumbell One Leg Standing Calf Raises
Donkey Calf raises
Compound movement 3 sets after warm up, first set 4-6 reps second set 10-12 third set 15-20. Second movement 1 set iso 8-12 reps then drop set - 10% for max reps.
This can be used M-T-T-F or EOD.
For further info feel free to IM or E mail.