Brewing Again : Extra Strong edition

kopikopi Posts: 690
in Personal Journals
Im back..so let's start brewing again..and train harder..feel the pain and enjoy it.. :^^Week 2- Saturday

Back
Pulldowns- 4 x10 = 120lbs
Seated cable row - 3x10 = 130lbs *
Straight-arm pulldowns - 3x10 = 60lbs
Weighted back extensions - 3x10 = 25lbs
Dumbbell shrugs - 3x10 = 150lbs

Biceps
Machine preacher curls - 3x10 = 50lbs*
Concentration curls - 3x10 = 20lbs each arm

Abs
Hanging leg raises - 2x25
Crunches - 2x25

* Accelerator Perform three or four forced reps during the last two sets

Comments

  • kopikopi Posts: 690
    Week 3 Day 1

    Chest
    Barbell bench presses : 4x8= 110,120,130,150 lbs
    Incline dumbbell presses : 4x 8= 120lbs
    Machine chest presses : 4x8 = 130lbs

    Delts
    Barbell overhead presses : 3x8= 80lbs
    Dumbbell overhead presses : 3x8 = 80lbs
    Dumbbell upright rows : 3 x8 = 60lbs

    Triceps
    Bench dips : 3x8 = bw + 40lbs
    Close-grip bench presses : 3x8 = 80lbs


    * Accelerator Finish training each bodypart, excluding abs, with two sets of the first exercise for that bodypart (e.g., when you complete all the exercises for chest on Monday, do two more sets of barbell bench presses). Due to fatigue, you may have to drastically reduce the weight to get the same number of reps.
  • emon02emon02 Posts: 700
    bro you're back. haha. lakas padin.
  • kopikopi Posts: 690
    emon02 wrote:
    bro you're back. haha. lakas padin.

    Uy sir emon! Musta! :) oo balik bakal n ako hehehe
  • JettieJettie Posts: 3,763
    momomoonster ! welcome back sir kopi! new training program na !
  • kopikopi Posts: 690
    Uy sir jet salamat :^^
  • kopikopi Posts: 690
    TUESDAY

    Thighs
    Smith machine squats 4x8= 110lbs
    Hack squats 3x8 = 150lbs
    Dumbbell Romanian deadlifts 3x8 = 100lbs
    Calves
    Leg-press machine calf raises 3x8= 240lbs
    Seated calf raises 3x8 = 100lbs
    Abs
    Vertical-bench leg raises 2x 25
    Crunches 2x25

    WEDNESDAY
    Back
    Chinups 4x8 = BW
    Dumbbell rows 3x8 = 50lbs each side
    Underhand-grip pulldowns 3x8 = 120lbs
    Barbell shrugs 3x8 = 180lbs
    Biceps
    Standing barbell curls 3x8 = 50lbs
    Dumbbell preacher curls 3x8 = 25lbs each arm
    Abs
    Cable crunches 2x30
    Oblique crunches 2 x30 each side


    * Accelerator Finish training each bodypart, excluding abs, with two
    sets of the first exercise for that bodypart (e.g., when you complete
    all the exercises for chest on Monday, do two more sets of barbell bench
    presses). Due to fatigue, you may have to drastically reduce the weight
    to get the same number of reps.
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