franconian
New member
Here is the workout:
Monday
Chest
Incline bar bench 3sets to failure
tri-set with
Dumbell bench 3sets to failure
tri-set with
Dumbbell flye 3sets to failure
Abs
Reverse crunch 2sets to failure
superset with
Crunch 2sets to failure
Tuesday
Back
Barbell row 3sets to failure
tri-set with
Wide-grip pulldown 3sets to failure
tri-set with
Seated cable row 3sets to failure
Wednesday
Legs
Smith machine squat 3sets to failure
tri-set with
Leg ext. 3sets to failure
tri-set with
Leg curl 3sets to failure
Calves
Standing calf raise 2sets to failure
superset with
Seated calf raise 2sets to failure
Thursday
Shoulders
Barbell shoulder press 3sets to failure
tri-set with
Seated dumbell 3sets to failure
tri-set with
Dumbbell laterals 3sets to failure
Abs
Crunch 2sets to failure
superset with
Reverse crunch 2sets to failure
Friday
Biceps
Barbell curl 2sets to failure
tri-set with
Seated incline curl 2sets to failure
tri-set with
Cable curl 2sets to failure
Triceps
Close grip bench 2sets to failure
tri-set with
Lying tricep ext. 2sets to failure
tri-set with
Tricep pressdown 2sets to failure
Each exercise is done back to back with minimal rest between. 3minute rest between sets.
1st exercise of the tri-set is done for 5reps 2nd for 10reps and 3rd for 20 reps
I got this from an Endothil-cr box of all places. 2weeks on it and it has been great. Also cuts down gym time.
Monday
Chest
Incline bar bench 3sets to failure
tri-set with
Dumbell bench 3sets to failure
tri-set with
Dumbbell flye 3sets to failure
Abs
Reverse crunch 2sets to failure
superset with
Crunch 2sets to failure
Tuesday
Back
Barbell row 3sets to failure
tri-set with
Wide-grip pulldown 3sets to failure
tri-set with
Seated cable row 3sets to failure
Wednesday
Legs
Smith machine squat 3sets to failure
tri-set with
Leg ext. 3sets to failure
tri-set with
Leg curl 3sets to failure
Calves
Standing calf raise 2sets to failure
superset with
Seated calf raise 2sets to failure
Thursday
Shoulders
Barbell shoulder press 3sets to failure
tri-set with
Seated dumbell 3sets to failure
tri-set with
Dumbbell laterals 3sets to failure
Abs
Crunch 2sets to failure
superset with
Reverse crunch 2sets to failure
Friday
Biceps
Barbell curl 2sets to failure
tri-set with
Seated incline curl 2sets to failure
tri-set with
Cable curl 2sets to failure
Triceps
Close grip bench 2sets to failure
tri-set with
Lying tricep ext. 2sets to failure
tri-set with
Tricep pressdown 2sets to failure
Each exercise is done back to back with minimal rest between. 3minute rest between sets.
1st exercise of the tri-set is done for 5reps 2nd for 10reps and 3rd for 20 reps
I got this from an Endothil-cr box of all places. 2weeks on it and it has been great. Also cuts down gym time.