Day 3 Shoulder press — 2 sets Hammer shoulder press — 2 sets Upright row — 2
sets Hammer curl — 2 sets Barbell curl — 2 sets Preacher curl — 2 sets Cable pushdown — 2 sets Skull crusher — 2 sets Dumbbell overhead extension — 2 sets
Not exact matches
-- Barbell
Curls — 3 sets of 10 - 12 reps. — Hammer curls — 3 sets of 10 - 12 repetit
Curls — 3
sets of 10 - 12 reps. —
Hammer curls — 3 sets of 10 - 12 repetit
curls — 3
sets of 10 - 12 repetitions.
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.
Chin ups — 3
sets to failure Bent rows / Deadlifts (alternate each week)-- 2 - 3 warm up
sets then 2 x 5 - 8 reps Wide grip lat pull - downs 2 work
sets, 8 reps EZ
curls — 2
sets,8 - 10 reps
Hammer dumbbell
curls — 2
sets, 8 reps Crunches — 3
sets, 25 reps
3
sets of incline
hammer bicep
curls on an inclined bench alternated with 3
sets of overhead triceps extensions
• 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.
Shoulder Press Upright Row Side to Front Raise (light weight: 3
sets: 15 reps)
Hammer Curl Skull Crushers Overhead Tricep Extensions Biceps
Curl
Workout # 5 3
sets Pull ups (in front) 3
sets seated cable rows (last = drop) 3
sets seated
hammer curls 3
sets preacher
curls (last = drop)
2B) Superset with Dumbbell
hammer curls standing on one leg (3
sets of 10 reps, light weight)-- again, for stability.
day 1 ARMS - standing
curl - 15,12,10,8,8 - incline
hammer curl - 12,10,10,8 - concentration
curl - 12,10,10,8 - bench press - 15,12,10,6 - reverse wrist
curl - 15,12,10,8 - wrist
curl - 20,15,12,10,8 - laydown tricep ext - 15,12,10,8 - tricep kickback - 15,12,10,8 Day 2 legs - dumbell lunges - 16,12,10,10,8 - calf ext - 25,20,20,20 - sitting calf ext - 20,20,20 - mule calf ext - 20,20,20 - squats - 15,12,10,10 - hamstring
curl - 15,12,10,8,8 - leg ext - 15,12,10,8,8 Day 3 Shoulders and back - side arm lift - 15,12,10,8,8 - single arm dumbbell pull - 15,12,10,8,8 - front barbell press - 12,8,6,6 - straight leg dead lift - 15,12,10,8,8,8 - dumbbell shoulder press - 12,10,8 - drop
set - 8,10,12 - overhead laydown barbell pull - 12,8,8,8 - front dumbbell lift - 15,12,10,8,8 - laydown reverse butterfly - 12,10,10,10 -25 #plate front lift with barbell shrugs superset - 12/15, 12 / 12,12 / 10,12 / 8,12 / 8 I space these out over 7 days and do various exercises in between, generally pushups, crunches, other calisthenics, and walking / jogging.
DB
Hammer Curl 4
sets of 10 Rope Press Down 4
sets of 10 Barbell
Curl 5
sets of 8 Overhead Rope Extension 4
sets of 10 DB Preacher
Curl (each arm) 4
sets of 8 Dips (focus on triceps) 4
sets of max
For example, you can alternate
hammer curls in between your preacher
curl sets.
Upper Body Workout standard crunch 4
set rep 25 Oblique crunch 2 each side
set rep 25
hammer curl 2
set rep 25 dumbbell press
set 2 rep 25 15 push ups standing...
5
sets: — RDL x 8 (tough) / rest 20s — Bent DB Reverse Fly x 12 / rest 20s — Lateral DB Shoulder Raise / rest 90s + 4
sets: — Hip Thrust x 15 / rest 20s (tough)--
Hammer Curl x 10 per arm / rest 20s — Banded Tricep Ext x -LSB-...]
Weighted Chins: 2
sets x 8 — 10 reps x 1 Drop Set Bodyweight Weighted Dips: 3 sets x 8 — 10 Reps x 1 Drop Set Bodyweight Preacher Curl: 2 sets x 8 — 10 reps Hammer Strength Chest Press: 3 sets x 8 — 10 Reps Pallof Press: 3 sets x 12 reps Dumbbell Pullovers: 2 sets x 8 — 10 Reps Plyo - Push Ups: 3 Sets to Fai
sets x 8 — 10 reps x 1 Drop
Set Bodyweight Weighted Dips: 3
sets x 8 — 10 Reps x 1 Drop Set Bodyweight Preacher Curl: 2 sets x 8 — 10 reps Hammer Strength Chest Press: 3 sets x 8 — 10 Reps Pallof Press: 3 sets x 12 reps Dumbbell Pullovers: 2 sets x 8 — 10 Reps Plyo - Push Ups: 3 Sets to Fai
sets x 8 — 10 Reps x 1 Drop
Set Bodyweight Preacher
Curl: 2
sets x 8 — 10 reps Hammer Strength Chest Press: 3 sets x 8 — 10 Reps Pallof Press: 3 sets x 12 reps Dumbbell Pullovers: 2 sets x 8 — 10 Reps Plyo - Push Ups: 3 Sets to Fai
sets x 8 — 10 reps
Hammer Strength Chest Press: 3
sets x 8 — 10 Reps Pallof Press: 3 sets x 12 reps Dumbbell Pullovers: 2 sets x 8 — 10 Reps Plyo - Push Ups: 3 Sets to Fai
sets x 8 — 10 Reps Pallof Press: 3
sets x 12 reps Dumbbell Pullovers: 2 sets x 8 — 10 Reps Plyo - Push Ups: 3 Sets to Fai
sets x 12 reps Dumbbell Pullovers: 2
sets x 8 — 10 Reps Plyo - Push Ups: 3 Sets to Fai
sets x 8 — 10 Reps Plyo - Push Ups: 3
Sets to Fai
Sets to Failure
bent - legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light dumbbell pullover 2 x 15 rest 5 minutes after both
sets one - legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10 leg press on angled leg press machine 1 x 10 - 12 dumbbell bench press 1 x 8 - 10 incline dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell row with underhand grip 1 x 8 - 10 dumbbell overhead press with 1 dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps dumbbell extension 1 x 8 - 10 standing biceps
curl with straight bar and arm blaster 1 x 8 - 10
hammer curl 1 x 8 - 10 crunch 1 x 15 - 20
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: