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My Journey to Valhala- Part 3

CHEST DESTROYED!

*Push Ups--4 sets of 40

SUPER SET:

*Incline Dumbbell Press--4 sets of 20
*Incline Dumbbell Flyes--4 sets of 15

*Decline Bench Press--4 sets of 12

Short workout tonight. I'm tired from work but still intense.

BUILT BY YOURMUSCLESHOP!!

Don't forget to use my exclusive Discount Code PEP20 to save 20% off your total order at checkout.

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LEGS SMASHED!!

*Leg Extension--5 sets of 15

*Narrow Stance Squats--4 sets of 12

*Leg Curls--4 sets of 12

*Lunges--4 sets of 10 each leg

*Seated Calf Raises--4 sets of 20

BUILT BY YOURMUSCLESHOP!!!


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SHOULDERS WRECKED

*Military Press--4 sets of 12

*Rear Delt Cable Flyes--5 sets of 15

*Upright Rows--5 sets of 15

*Front Cable Rows--4 sets of 12

*Cable Side Delt Laterals--3 sets of 10 each arm

SUPER SET:

*Shrugs--4 sets of 20
*Bent Over Shrugs--4 sets of 15

BUILT BY YOURMUSCLESHOP!!

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www.yourmuscleshop.store

www.yourmuscleshop.shop
 
LEG BLOWOUT!!

*Squats--4 sets of 8

*Leg Extension--5 sets of 12

*Leg Curls--4 sets of 12

*Close Stance Squats--3 sets of 10

*Stiff Leg Deadlifts--3 sets of 12

*Seated Calf Raises--4 sets of 20

BUILT BY YOURMUSCLESHOP!!!


Don't forget to use my exclusive Discount Code PEP20 to save 20% off your total order at checkout.


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www.yourmuscleshop.store


www.yourmuscleshop.shop
 
ARMAGEDDON DONE!!

SUPER SETS:

*Bent Over Cable Tri Extension--4 sets of 12
*Tri Dips Between Benches--4 sets of 20

*Cable Curls--4 sets of 12
*Preacher Curls--4 sets of 10

*Diamond Push Ups--3 sets of 20
*Spider Curls off Incline Bench--3 sets of 15

Shorter session today but still pretty intense.

BUILT BY YOURMUSCLESHOP!!!


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www.yourmuscleshop.store


www.yourmuscleshop.shop
 
SHOULDERS SMASHED!!

*Military Press--4 sets of 12

*Rear Delt Cable Flyes--5 sets of 15

*Upright Rows--4 sets of 12

*Front Cable Rows--4 sets of 15

*Cable Side Delt Laterals--3 sets of 8 each arm

TRI SET:

*Shrugs--4 sets of 20
*Bent Over Shrugs--4 sets of 15
Shrugs Behind the Back--4 sets of 12

BUILT BY YOURMUSCLESHOP!!
 
BACK ATTACK DONE!!!

*Deadlifts--5 sets of 10

*Pull Ups--4 sets of 15

*Seated Rows--4 sets of 15

SUPER SET:

*Lat Pulldowns to Back--4 sets of 12
*V-Handle Pulldowns to Chest--4 sets of 15

*Stiff Arm Pulldowns--3 sets of 15

Added some abs since I've been skipping them lately...

TRI SET:

*Ab Crunches--3 sets of 40
*Bicycle Crunches--3 sets of 15 each leg
*Side Bends W/Cable Pulley--3 sets of 20 each side

BUILT BY YOURMUSCLESHOP!!!

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www.yourmuscleshop.shop
 
CHEST CRUSHED!!

*Pin Presses--5 sets of 12

*Push Ups W/Feet Raised--4 sets of 40

*Cable Flyes--5 sets of 12

*45° Incline Bench Presses--4 sets of 8

*30° Incline Reverse Grip Bench Press--4 sets of 10

BUILT BY YOURMUSCLESHOP!!!

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www.yourmuscleshop.shop
 
ARMS ANNIHILATED!!

SUPER SETS:

*Tri Pressdowns W/Rope--4 sets of 15
*Close Grip Bench Press--4 sets of 12

*Hammer Curls W/Rope--4 sets of 15
*Reverse Preacher Curls--4 sets of 12

*Overhead Tri Extension W Rope--4 sets of 15
*Diamond Push Ups--4 sets of 20

*EZ Bar Curls--4 sets of 12
*Lying Lat Pulley Curls on Incline Bench--4 sets of 10

BUILT BY YOURMUSCLESHOP!!!
 
Just finished a short but KILLER LEG WORKOUT!!

*Deep Squats--5 sets of 12

*Lunges--4 sets of 10 each leg.

*Leg Curls--4 sets of 15

*Stiff Leg Deadlifts--2 sets of 15

That's it for today. Now we've been out and about all day so this workout was after all that.

BUILT BY YOURMUSCLESHOP!!
 
SHOULDER SMASH SESSION!!

SUPER SETS:

*Shoulder Press--4 sets of 12
*Upright Rows--4 sets of 15

*Front Raise W/Rope--4 sets of 12
*Rear Delt Cable Flyes--4 sets of 10

*Dumb Side Laterals--3 sets of 10
*Incline Bench Front Delt Raise--3 sets of 10

*Shrugs--5 sets of 20

BUILT BY YOURMUSCLESHOP!!
 
Feeling a little tight and sore im my right middle back near my bottom ribs. May have strained a muscle. Been going pretty Hard and Heavy lately. Lol

Damn it and I wanted to crush arms again tonight. We'll see how the day goes.
 
ARMS DONE!!

I tweaked my back the other day in my workout so I almost skipped tonight but couldn't. So I just went lighter and concentrated on slower, more controlled reps.

But I got er done!!

*Bent over Tri Extension--3 sets of 12

*Preacher Curls--3 sets of 15

*Skull Crushers--3 sets of 10

*Cable Curls--3 sets of 10

SUPER SET:

*Close Reverse Grip Bench--2 sets of 15
*Reverse Curls--2 sets of 12

BUILT BY YOURMUSCLESHOP!!
 
LEGS DESTROYED!

*Deep Squats--4 sets of 12

*Inverted Leg Press on Smith Machine--4 sets of 15

SUPER SET:
*Leg Extension--3 sets of 15
*Leg Curls--3 sets of 15

*Stiff Leg Deadlifts--3 sets of 10

*Standing Calf Raises--3 sets of 20

BUILT BY YOURMUSCLESHOP!!
 
BACK ATTACK COMPLETE!!

*Deadlifts--5 sets of 10

*Lat Pulldowns to Front--4 sets of 12

*Seated Rows--4 sets of 15

*Pull Ups to Back of Neck --2 sets of 8

*Stiff Arm Pulldowns--3 sets of 15

BUILT BY YOURMUSCLESHOP!!
 
My back is fried tonight. Had a very busy day at work today and after last night's back blast, I'm beat.

Off from the Iron tonight but will be back at it hard tomorrow.
 
Full Body Workout

*Squats--5 sets of 12

*Leg Extension--4 sets of 10

*Seated Rows--1 sets of 15, increase weight -3 sets of 10

*Pin Presses--4 sets of 12

*Cable Flyes--4 sets of 15

*Military Press--4 sets of 10

*Upright Rows--4 sets of 15

I'm spent. Saving Arms for a workout on their own tomorrow. Or maybe later tonight. We'll see how I feel later.

BUILT BY YOURMUSCLESHOP!!
 
ARMS, ABS & CALVES!

SUPER SETS:

*Decline Skull Crushers--3 sets of 15
*Tri Pressdowns W/Rope--3 sets of 15

*Cable Curls--3 sets of 15
*Reverse Preacher Curls-- 3 sets of 12

*Tri Extension W/Rope--3 sets of 12
*Concentration Curls--3 sets of 10 each Arm

*Standing Calf Raises--4 sets of 20
*Seated Calf Raises W/Toes Pointed Out--4 sets of 15

*Ab Roller Crunches--5 sets of 20
*Leg Raises off Decline Bench--5 sets of 12

*Twisting Crunches-- 2 sets of 30

BUILT BY YOURMUSCLESHOP!!

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www.yourmuscleshop.store
www.yourmuscleshop.shop
 
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