Oh Boy , now that I've done the deadly 7 , I have added more on to it now I'm putting in the sweet T=bar for my back and legs I then round out at 480, then reverse my hand and curl it as well . Doing 5of 6 love the pain from this I will go to a mild skull-crusher with the straight bar 90-100lb,and pump out 4 of 5 an go into the sit up for 4 set 5
.Then a long streach of just hanging for 30-45sec, then down to some fun with leg sqarts lunges 4 of 4 and round it out with my thing I call brain strain {1st you grabb a set of db's you choice 30-50lbs or less . Then you take a stance bend the knees put the dumnbell on the knee and lift with your arms slightly bent and raise up till shoulder high and put back down (do not stand up stay in the squarting stance the hole time do 4 of 4 if you can or till fail (won't take long ) but be careful this is a nojoke workout!!!!!! If you go sking you should have a good idea on balance . The same consecpt just no bouncing + I try to do a full body workout 5 days a week 30 to 45 mins only because it is so hard and heavy in such little time . If you have not seen the deadly -7 seven I will help you under stand. (1st. the dumbell press decline-4 of 5 (2.the cable crossover-4of4. (3. the one arm dumbbell flye 4of4 .4, the lying cable upright row 4 of 5,then into a rev curllying cable row 4of 4 same as lying cable row just that you curl the bar (note this is very difficult your tryceps and byecep and delttoids will feel like they wont to come out and hit you ,(5. the cross the body row use heavy weights for low reps 5-7 (6. cable squats (this is very hard so start lightly please then go into it and then the big one (7. the one arm deadlift row (using the smith machine to control the bar do not try without smith machine pick your weight carfully please . All of these are on the net and you can look at my profile it is on my video this is a lot to do and is very difficult it may take some adjusting but it makes you hurt from top to bottom.