Bis and tris as planned. St bar curls, reverse grip st bar curls, one arm db preachers, low pulley cable curls...closegrip benches, closegrip cable pressdowns, pressdowns shoulder width grip, one arm reverse grip pressdowns, overhead db extensions...few sets of calves at the end too. Happy 4th bros!
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thebrick's - What are you Training Today?
- Thread starter turbobusa
- Start date
Shoulders and traps today. Machine presses ss with machine side laterals, arnold presses ss with db shoulder presses, bb front raises ss with db side laterals, seated reverse flyes...upright rows ss with reverse overhead db laterals, lots of heavy st bar shrugs. Off day tomorrow i think
kubes
AnaSCI VET
Incline hammer chest to warm up
Smith machine flat presses heavy
Peck deck superset incline presses
Cable crossovers
40 minutes cardio and done
Smith machine flat presses heavy
Peck deck superset incline presses
Cable crossovers
40 minutes cardio and done
kubes
AnaSCI VET
Wide grip pull downs
Seated incline rows
Close grip pull downs
Bent over rows
Lower back extensions
40 minutes cardio and done
Seated incline rows
Close grip pull downs
Bent over rows
Lower back extensions
40 minutes cardio and done
Delts and traps after work. Seated db presses, low pulley front raises, db side laterals...reverse overhead db laterals, upright rows, bb shrugs. I know many ppl badmouth using straps, but recently I've been using them for bb shrugs...and let me tell you it makes a big difference. You can use a lot more weight while keeping proper form. My traps actually burn after 4-5 sets using more weight with straps...something that rarely happens without them. My forearm strength is fine with all i do, so i dont feel like I'm cheating myself in any way...my traps are growing much faster than they ever did before, just from implementing straps. If u havent tried it, give it a shot!
thebrick
Super Moderator - RIP
- Oct 28, 2012
- 2,513
- 0
- 0
Took the day off today and took a good walk in the sun and worked on my vitamin D
Matt, I'm right there with you on the straps with BB shrugs. I've used them for years and you are right, the weight you use is way up which means much bigger traps. You can really focus on pulling the weight vs. trying to hang on.
Matt, I'm right there with you on the straps with BB shrugs. I've used them for years and you are right, the weight you use is way up which means much bigger traps. You can really focus on pulling the weight vs. trying to hang on.
Destroyed chest and back today. 10 sets flat benches hitting 1rm at set 7 then did 3 at 10 rep weight, 3 sets incline db presses, 3 ss machine flyes with machine decline presses last set drop set...widegrip cable pulldowns front, widegrip pulldowns rear, closegrip pulldowns, reverse closegrip pulldowns, pulldowns with triangle bar all of those 3 sets each, then tbar rows ss with machine rows 3 rounds. Awesome pump from that one :headbang:
After yesterdays session i decided i wanted to blast the shit outta my arms today too.
Biceps:
st. bar curls x 2 sets
st. bar curls using arm blaster x 3 sets
reverse grip st bar curls x 3
seated incline cable curls x 3
machine curls dropsets x 3
alt db curls dropsets x 2
Triceps:
weighted bench dips x 5 sets
cable press downs ss with one arm overhead eb extensions x 3 (last round dropsets)
machine tricep extensions ss with overhead db extensions x 3 (last round dropsets)
closegrips benches x 3 last set dropset
Hope the weekend is treatin you brothers good!
Biceps:
st. bar curls x 2 sets
st. bar curls using arm blaster x 3 sets
reverse grip st bar curls x 3
seated incline cable curls x 3
machine curls dropsets x 3
alt db curls dropsets x 2
Triceps:
weighted bench dips x 5 sets
cable press downs ss with one arm overhead eb extensions x 3 (last round dropsets)
machine tricep extensions ss with overhead db extensions x 3 (last round dropsets)
closegrips benches x 3 last set dropset
Hope the weekend is treatin you brothers good!
Just did shoulders and traps a little bit ago..
Delts:
Rear bb presses x 3 sets
front bb presses x 3
db side lateral raises ss with machine shoulder presses 3 rounds
bb front lateral raises ss with seated reverse flyes 3 rounds
Traps:
upright bb rows x 3
rear bb shrugs x 3
front bb shrugs x 4
db side shrugs running down the rack, each weight till failure 3 rounds
Then did 6 sets of forearm wrist curls and 3 sets horizontal leg lifts for abs
Delts:
Rear bb presses x 3 sets
front bb presses x 3
db side lateral raises ss with machine shoulder presses 3 rounds
bb front lateral raises ss with seated reverse flyes 3 rounds
Traps:
upright bb rows x 3
rear bb shrugs x 3
front bb shrugs x 4
db side shrugs running down the rack, each weight till failure 3 rounds
Then did 6 sets of forearm wrist curls and 3 sets horizontal leg lifts for abs