Pete90291 
"Add Lean Muscle Mass"
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It changes every so often, and is a but unorthodox.
Current:
DAY 1 – BACK
(I like to start off with a large muscle group)
SEATED ONE ARM ROWS:
••••225lb s 2 sets to failure, drop 25lbs another set to failure.
ONE ARM DB ROWS:
•••• (alternative for above seated) if I feel good I start with 150lb db's about 4-6rps, then drop to a more manageable weight for final set.
STANDING SHRUGS;
••••630 lbs 2 sets to failure, if feels good I add another 90lbs then 2 more to failure
LOW PULLY ROWS{
••••Usual ly begin with 140, and decrease for 2 – 3 sets.. This I use more for form and to really feel the Lats work.
CLOSE GRIP PULLUPS
••••Not all the time but I try to finish up with a few sets of these.
DAY 2 – CHEST
INCLINED DB WIDE PRESSES:
•••• Wide Presses ya say!? I know sort of a made up term, I call it that since they are note quite presses and not quite flyes..
••••Usually start off with around 100lb DB, and go to near fail.. I’m careful as I usually don’t’ have a spot and really don’t want to get hurt.. I try to keep strict form and go as wide in the press movement as I can with the weight. I drop to usually 85s after that for another set and do light wide flyes to finish off.
OVERHEAD DB PULLOVER:
I LOVE THESE!! I get a great stretch through the ribcage and I feel It all through my Pecs. 90-100lb DB. 2 sets or so.
CABLE FLYES:
••••Usua lly go very light, go for form and really concentrate on each contraction I go slow and squeeze at end. 2-3 sets.
DAY 3 - ARMS & SHOULDERS, CALVES (I know weirdo)
TRICEPS: (order sometimes varies)
••••Rop e pulldowns, start heavy, and drop set.
••••EZ Curl Skull Crushers/Triceps Extensions – Start heavy 115ish (that’s heavy for me) To failure, drop to 110, to fail, then to 100 to fail.. I super set the last set with One Arm Triceps Overhead Extensions. (amazing pump from this)
BICEPS:
•••à ¢â‚¬Â¢DB Curls (cross body) Instead of pulling arm out away from you pull it across you body. VERY intense!
CABLE CURLS:
One arm at a time strict form, heavy as I can first, then drop set by 20 all the way down the stack..
CONCENTRATED DB CURLS
Medium weight to failure 2 sets
CALVES:
The usual stuff nothing fancy…
THAT'S IT....2-3 DAYS OFF THEN START AGAIN.... |
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