AUSTINSCOBRA 
"Lose body fat and maintain muscle = ripped!"
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Day 1 & 4: Chest/Back
Start w/Deadlift/Rackpulls
Superset: DB/BB incline 4X12,10,8,6, Behind the neck pull ups 4x10
Superset: DB/BB Flat 4x12,10,8,6, Front Pull ups 4xfailure
Superset: DB/Machine Fly's 4x10, WG BO rows 4x10(strip)
Triset: Seated Cable rows 4x10, Pulldowns 4x10, Dips 4xfail
Triset: Machine Pullover 4x10, Cable Fly's 4x12-15, Pushups 4xfail
Day 2 & 5: Shoulder/Arms
Triset: Machine Press 4x10, DB Lat raise 4x10, DB BO lat raise 4x10
Triset: Stand BB/seated DB Press 4x12, BO Singl DB lat 4x10, 45plate front raise4x10
Triset: BB FR/RR BB press 4x10, Cable Cross 4x10, Shrugs
Some days I do multiple Shrugs exercise
Superset: BB Curls 4x10 (strip), Standing Tri's Extension 4x10
Triset: BB Preacher 4x10, Inline BB Tri's Extension 4x10, BB Reverse Curl 4x10
Triset: Bench Dips 4x30, Incline DB Curls 4x10, CGBP 4x10
Superset: Concentration Curls 4x10(Strip), 1-arm Tri's pushdown 4x10
Cable Pushdowns 4x10 then Rope Pushdowns 4x10
Behind the back BB rolls 4x10
Triset: Reverse Wrist curls 4x10, BB Wrist Curl 4x10, DB Wrist curl 4x10
Reverse DB Wrist 2 set to fail
Day 3 & 6: Legs
Superset: Leg Extension 5 x10, Body Weight Squats 5x25
Triset: Hack Squats 5x10, Leg Press 5X10,10,8,8,6 Leg Press Calves 5xFail
Triset: Leg Curls 5xfail(Strip), Machine Calve Raise 5x10, Seated calve 5xfail
Weighted Squats ATG 4x20 then Smith Heavy Calve raise 5x10.. i do SLDL's once a week
4 exersise of Abs non-stop & some simple calves WO everyday
i try not to rest in-between sets.. My rest is walking to one station to another.. Day 2 & 5 is ridiculously tiring. |
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