Ultimate Body
Press Dip Stand from Amazon Nike Speed Rope from Amazon GoFit Leather Jump Rope from Amazon Valeo WFB6 6 lb.
Not exact matches
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead
press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell, cable pressdown, machine
dip Biceps — 3 exercises, preacher curl, barbell or dumbbell curl, cable curl Quads — 3 exercises,
press of some kind, extension, hack or
press or squat of some kind Hams — 1 exercise, leg curl Calves — 3 exercises,
standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
love this routine, I have made great gains and strength, I have modified it slightly I do a «light A» then a «light B», Heavy A and then a Heavy B then back to the light A My A day looks like this; Squats, Bench
press, one arm row, machine row, weighted pull ups My B day looks like this; Dead lifts, over head
press (strict,
standing), bent over row, incline bench then weighted
dips my heavy day is as prescribed above, my light days are less weight but more reps, less break in between ie..
Legs: Squats, Stiff - Legged Barbell Deadlift Chest: Barbell
Press (rotate between different bench angles), B / B Bench - press (Medium Grip) Back: Barbell Rows, Pull - ups, Bent - over B / B Rows Shoulders: Military Press, Upright Barbell Rows Triceps: Close - Grip Bench - press, Bench Dips Biceps: Barbell Curls Calves: Standing Calf Raises, Seated Calf Raises Standing Calf Rais
Press (rotate between different bench angles), B / B Bench -
press (Medium Grip) Back: Barbell Rows, Pull - ups, Bent - over B / B Rows Shoulders: Military Press, Upright Barbell Rows Triceps: Close - Grip Bench - press, Bench Dips Biceps: Barbell Curls Calves: Standing Calf Raises, Seated Calf Raises Standing Calf Rais
press (Medium Grip) Back: Barbell Rows, Pull - ups, Bent - over B / B Rows Shoulders: Military
Press, Upright Barbell Rows Triceps: Close - Grip Bench - press, Bench Dips Biceps: Barbell Curls Calves: Standing Calf Raises, Seated Calf Raises Standing Calf Rais
Press, Upright Barbell Rows Triceps: Close - Grip Bench -
press, Bench Dips Biceps: Barbell Curls Calves: Standing Calf Raises, Seated Calf Raises Standing Calf Rais
press, Bench
Dips Biceps: Barbell Curls Calves:
Standing Calf Raises, Seated Calf Raises
Standing Calf Raises 4.
I've increased my incline bench from 175 for 5 reps to 200 for 5 reps. I've had similar results on other key compound movements such as weighted chin - ups and
dips, and the
standing press.
Chest: various push - ups Back: various pull - ups (do need a pull - up bar for this) Shoulders: Hand
stand press Biceps: close grip chins Triceps: close grip push ups, triceps
dips Quads: squats (
press with ball of the foot), various lunges (
press with ball of the foot), sissy squats Hamstrings: squats (
press with ball of the foot), various lunges (
press with ball of the foot), sissy squats Calves:
standing two - legged calf raises, one legged calf raises Abs: various forms of crunches and leg raises
Forward and Back Hops x50 Push Ups x20 Runners Lunge to
Standing Front Kick with Punch x30 each side Jump squats with weights in hand x20 Burpees x20 Front Lunge with Overhead
Press x20 Tricep
Dip on Chair with Single Leg Lifted x20 Mountain Climbers x50
For the main workout, complete: 4 × 10 - 15
Standing barbell shoulder
presses (no rest) 4 × 10 - 15 Rear delt rope pulls 4 × 10 Bulgarian split squats on each leg (30 - second rests) 1 × 12 TRX curls with parallel bar triceps
dips.
During warm - up, perform: 2 × 12
Standing barbell shoulder
presses without resting 2 × 12 Rear delt rope pulls without resting 2 × 12 Bulgarian split squats with 30 - second rests 1 × 12 TRX curls with parallel bar triceps
dips (no rest) superset.
front squat 2 x 6 - 8 seated knee extension 2 x 10 - 15 leg curl — either seated or supine 1 x 10 - 15 prone dumbbell row on high bench 2 x 8 - 12 parallel bar
dip 1 x 8 - 12 barbell row 1 x 8 - 12 French
press with EZ bar on decline bench 1 x 8 - 12
standing biceps curl with straight bar and narrow grip 1 x 8 - 12 crunch 1 x 15 - 20 incline reverse crunch with hip lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and slowly work up to fifty) 4 - way neck work with towel 15 sec.
Glass Cake
Stand: Vintage Metropolitan Spice Rack: Dean & Deluca Copper Cook's Tools: West Elm Copper Measuring Cups + Spoons: West Elm White Ceramic Utensil Holder: HomeGoods Silver Bar Cart: DIY via Target Silver Shelves: IKEA Silver Measuring Spoons: Anthropologie Gold -
Dipped Mugs: Starbucks Gold Coffee
Press: Vintage