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01-26-2006, 03:02 PM
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new work out
iv started this new work out that i put together its based mainly on supersets
i started it on monday i realy like it. it has buseted my intesity greatly. here it im going on 5th day of this new routine. so far every muscle group that i have hit has been sore wich feels good cause i have not felt this in a while. here is the workout. 5x5-unless noted otherwise the sets in red are the supersets Monday-Legs Squats Step-ups superset Leg press Leg extensions CALFS Calf rises on squat machine superset Calf rises with dumbbells (4x8) reverse calf raises (4x8)*Jump rope *Abs Tuesday- Chest & Back Bench press Supersets Db bench press Lat rows Decline db T-bar rows Incline db Rocky pull downs DB FLYS Bent over High Pulley One Arm Rows (4x8) pause at each rep Wednesday-Shoulders & traps Supersets Arnold Presses One Arm Cross Cable Laterals Up right rows L-Laterals Lying rear delt rises Heavy shrugs Db shrugs (4x8) Thursday-legs Squats Superset Leg press Leg curls Lunges Calf raises *abs *jump rope Friday-Bis & Tris Seated Tricep presses Tricep extensions Rev. Tricep extensions Dips behind the back (drop sets 3 plates 5/2plates/1 plate/no plates) 3 sets straight bar heavy curls Forearm curls Lying hammer curls seated curls reverse wrist curls (4x8) You go I go curls (light weight on straight bar) 4 sets Last edited by WrkingHard17; 01-26-2006 at 03:04 PM. 
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11-13-2008, 01:20 PM
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Update?
__________________
mod @ steroidology.com mod @ healthandfitnesstalk.com
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11-13-2008, 05:51 PM
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Quote:
__________________
Squat - 405 Deadlift - 510 Bench - 315 Total - 1230
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