For example, if your focus is on the chest, perform 100
reps of the hammer bench press after you're done with your regular chest routine.
Not exact matches
For this finisher you'll need to set the machine fly, incline
hammer strength machine, incline smith machine and cable crossover machine to a moderate weight, then perform one set
of 12
reps at each machine, performing pushups to failure between each set.
For his biceps and triceps, he starts by doing 4 sets
of 12
reps of preacher curls, then the same amount
of dumbbell bicep curls,
hammer curls, barbell curls, triceps pushdowns (with a rope attachment), triceps overhead extensions (also with a rope) and a single set
of triceps dips until he reaches muscle failure.
Deadlifts 2 x 5 abs 3 x 15 - 20
reps with a plate on your chest Rows 2 x 4 - 8
reps (do variations
of barbel and dumbbell rows on alternate weeks) Pull downs 3 to failure Wide grip curls 2 x 8 - 12
reps Hammer curls 2 x 8 - 12
reps
• Standing dumbbell curls: 4 sets 12,10,8,8 • Standing cable rope pull downs: 5 sets 15,12,10,10,8 • Standing
hammer curls: 4 sets 12,10,8,8 • Standing Triceps push down: 5 sets 15,12,10,10,8 • Standing straight bar arm curls: 4 sets 10,10,8,8 • Dips on bench: 4 sets
of at least 20
reps 20,20,20,20 • Seated concentration curls or seated machine curls: 3 sets - failure • Single arm reverse cable pull downs: 3 sets
of at least 20 20,20,20 • 10 - 15 mins on bike or treadmill
Returning to the start position is one rep.. This Tate D / B set then gets a superset immediately afterwards with the same amount
of reps doing D / B
hammer curls.
2B) Superset with Dumbbell
hammer curls standing on one leg (3 sets
of 10
reps, light weight)-- again, for stability.
If your triceps are
hammered from doing too many handstand push - ups in your last workout, do some light high -
rep sets
of easy push - ups.
Biceps Concentration Curls (alternate with Preacher Curls) 3 sets
of 8 - 10
reps Incline Curls (alternate with Incline
Hammer Curls) 3 sets
of 10 - 12
reps Hammer Curls (alternate with High Pulley Curls) 3 sets
of 12 - 15
reps
Giant - set: Dumbbell Curls 3 sets
of 10 - 15
reps (no rest) Triceps Dips (on parallel bars) 3 sets
of 10 - 15
reps (no rest)
Hammer Curls 3 sets
of 10 - 15
reps (no rest) Seated One Arm Overhead Triceps Extensions 3 sets
of 10 - 15
reps (90 sec rest)
FIRST incline press using thick bar 1 x 8 - 10 incline dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10 dumbbell bench press 1 x 8 - 10 flat bench dumbbell flye 1 x 15 - 20 dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one dumbbell pullover drop set
of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2] dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2] dumbbell upright row 1 x 8 - 10 dumbbell (two - arm) press drop set 3 x 8 incline one - arm dumbbell lateral 1 x 8 bent - over dumbbell lateral drop set 3 x 8 dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over dumbbell lateral 1 x 15 - 20 dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm)
hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second
rep for each
of the 4 ways TIPS for using this program in your weight lifting routines:
Here's what happens in your body when you
hammer out a ton
of reps of a particular exercise.
A Gauguin wood sculpture
of a Tahitian woman from around 1902 — 03 — the model was reportedly sleeping with the artist's chief nemesis on the island, a Catholic bishop — had Christie's
reps Zan Serafin and Conor Jordan locked in competition, until a rogue bid from the floor added a new dimension to the fight, and from there they bid up the price to a $ 27.5 million
hammer, or $ 31 million with the buyer's premium, garnering the first applause
of the New York sales.