Exercise 1- Lateral raises. Form focused. Exercise 2- Rear delts. Form focused (make sure you feel it there and are not using your back) Exercise 3- Press. Dumbell or barbell, Last set is high reps constant tension. Exercise 4- Upright rows. VERY high reps. Fast pace. PAIN! Exercise 5- Circuit mid, rear then press. Fast [...]
Exercise 1- lying ham curls. Follow this up with 2 sets stiff leg deads to open up the hams and allow you to perform compounds without tightness. Exercise 2- warm up knees and put blood in quads with extensions (no failure sets) Exercise 3- Heavy compound. 3 sets in 8 rep range Exercise 4- Compound [...]
Exercise 1- heavy STRICT adductors. Slow and squeeze. 6 sets. Then. 2 sets high rep Exercise 2- Dumbell curls on flat bench. Exercise 3- Lying ham curls. 3 sets heavy, 3 sets high reps. Exercise 4- high foot position leg press. Go up by 1 plate at a time doing 12 reps each time until [...]
3 sets wide grip pull ups (strict) to failure Seated close grip pull downs- 4 sets 10-12 reps Seated wide grip pull downs- 3 sets 10-12 reps Bent over straight bar row- 4 sets 10 reps Seated close grip cable row- 4 sets 10-12 reps
Triceps Tricep dips- 4 sets elbows in, squeeze top of the rep 10-12 rep range V bar tricep extension- 4 sets 10-12 reps Lying skull crushers (elbows in)- 4 sets 10-12 reps Biceps Preacher curls- 4 sets 10-12 reps Standing straight bar strict curls- 4 sets 10-12 reps Seated concentration hammer curls- 4 sets 12-15 [...]
