mr. motivated 
"Get ripped."
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MONDAY: CHEST
SMITH MACHINE FLAT BENCH PRESS 4 X 8-12
INCLINE DB PRESS 4 X 10 OR FAILURE
PUSH-UP 4X FAILURE
MACHINE FLYES 4 X 15
CABLE CROSS OVER 4 X 12
TUESDAY: ARMS
EZ CURL 4 X 10 SUPERSET WITH OVERHEAD TRIS 4 X 10
MACHINE PREACHER CURLS DROP SETS 3 SETS DROPPING WEIGHT 6 TIMES PER SET GOING TO FAILURE AT EACH WEIGHT ( KILLER)
WEIGHTED DIPS 4 X FAILURE
STANDING HAMMER CURLS 4 X 8-10
TRICEP PULL DOWN WITH A NARROW GRIP ON A STRAIGHT BAR 4 X 12
CABLE CURLS 4 X FAILURE
WEDNESDAY: LEGS
V-SQUATS 4 X 10-12
LEG PRESS 4 X 10
LEG EXTENSIONS 4 X 10
WALKING LUNGES 4 X 8-12
HAMSTRING CURLS 4 X 10-12
HIP ABDUCTION 4 X 20
HIP ADDUCTION 4 X 20
SLED CALVE RAISES 4 X 15-20
SEATED CALVE RAISES 4 X 15
ROTARY CALVE MACHINE 4 X 20 ( TOES POINTED OUT)
* ABS ( VARIES )
THURSDAY: TRAPS/DELTS
SMITH SHRUGS BEHIND THE BACK 4 X 12- 15
DB SHRUGS 4 X 8-10 ( SLOOOOOOW WITH LONG PAUSE AT THE TOP )
MACHINE SHRUGS 4 X FAILURE
SHOULDER FLYES ON AN INCLINE BENCH 4 X 15-20
HAMMER STRENGTH SHOULDER PRES 4 X 10
SHOULDER PRESS 4 X 10-12
FRIDAY: BACK
WIDE GRIP PULL-UPS WEIGHTED 4 X FAILURE
BENT OVER ROWS 4 X 10
LAT PULL DOWNS 4 X 10-12
SEATED ROWS 4 X 10
GOOD MORNINGS 4 X 12
BACK EXTENSIONS WEIGHTED 4 X 8-12
SATURDAY: EXTRA CREDIT DAY TO HIT ANYTING THAT FEELS LIKE ITS LAGGING AS LONG AS IVE HAD ENOUGH RECOVERY TIME TO DO SO.
SUNDAY: OFF OR EXTRA ABS/CARDIO
*ABS DONE 3-4 TIMES A WEEK VARIES
*CARDIO 4-6 TIMES A WEEK VARIES
THIS IS SIMPLY AN EXAMPLE WORKOUT WEEK, IT IS ALWAYS
CHANGING FROM WORKOUT TO THE NEXT FOR EXAMPLE WHEN A MACHINE
OR TYPE OF EQUIPMENT IS TAKEN I CHANGE UP WHAT I HAD PLANNED
ON. ALSO DO DROP SETS, COMBOS, SUPER SETS, NEGATIVES, HIGH
REP DAYS, LOW REP DAYS, WHATEVER IT TAKES THAT DAY. I ALWAYS
USE GOOD FORM GOING SLOW THROUGH OUT THE MOVEMENT, NO "EGO
LIFTING" I DONT GET CAUGHT UP IN THIS. WELL THATS A TASTE
OF WHAT I DO. |
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