I’m still on your bulking diet/ workouts but great to know I have the shred/ conditioning workout ready for when the time comes. Thank you again
5 years ago | 4
I really appreciate you writing this out , differently doing these tomorrow
5 years ago | 1
Man, I’m convinced you’re never coming back. I just hope you save your family is good my guy!!
7 months ago | 1
Great stuff ..i request that you may use kgs instead of pounds when dealing with some stuff like measuring body weight to ease the process of conversion since some of us use the metrics system..(like 99% ) of the world
5 years ago | 1
Strength Team
STRENGTH TEAM FAMILY, HERE IS THURSDAY’S & FRIDAY’S WORKOUTS!!! DON’T START SLACKING!!! KEEP PUSHING & GETTING THEM GAINS!!!
Thursday’s Workout - Biceps - Forearms - Abs
1) Standing DB Alternating Curls 4 sets x 6-8 reps & 4th set is a drop set. (Go heavy as possible Rest 1-2 minutes after every set)
2) Dumbbell Hammer Preacher Curls 4 sets x 8-10 reps & 4th set is a drop set. (Make sure to squeeze your biceps at the top of every rep and rest 1-2 minutes)
3) Dumbbell Concentration Curls 4 sets x 10-12 reps (Keep these reps controlled. Rest 1 minute after each set)
4a) E-Z Curl Bar Forearm Curls 4 sets x 15 reps (Pull your palm towards your body
***SUPER-SET***
4b) E-Z Curl Bar Reverse Forearm Curls 4 sets x 15 reps. (Make sure to squeeze your forearms. Rest 1 minute after each set. Push your Wrist away from your body)
***ABS***
1) Decline Medicine Ball Sit-Ups 4 sets x failure!!! (Stretch the medicine ball behind your head and touch the floor and now do a sit-up. Now go back down and repeat until failure. Rest 1 minute)
Friday’s Workout - Shoulders - Triceps
1) Rear Delt Fly Machine 4 sets x 8-12 reps (Increase the weight after every set. Rest 1 minute after each set)
2) Seated Lateral Raise Machine 4 sets x 10 reps (Increase the weight every set. Rest 1 minute after each set)
3) Standing Barbell Shoulder Press 4 sets x 8-10 reps + 4th set is a drop set x failure. Rest 2 minutes after each set
4a) Standing Plate Raise 3 sets x 8-10 reps
***SUPER-SET***
4b) Standing DB Side Raise 3 sets x 12-15 reps (Rest 1-2 minutes after this super set)
5) Cable Tricep Pushdown 4 sets x 15 reps & 4th set is a double drop set x failure!!! (Go as heavy as possible for these 15 reps and aim for at least 8-10 reps on the drop sets. Rest 1 minute after each set).
***Cardio*** 20 Minutes On Treadmill 3.2mph @ 3.5 Incline
5 years ago | [YT] | 156