Monthly Archives: January 2014

5 Day Split – Chest Priority

Day 1 – Legs  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets  3xDrop set Day 2 – Chest [ Heavy day ], […]

6 Day Split – Chest Priority

Day 1 – Legs  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets  3xDrop set Day 2 – Chest [ Heavy day ], […]

5 Day Split – Back Width Priority

Day 1 – Legs, Calves  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets  3xDrop set CALF RAISES ON LEG PRESS MACHINE 3x[50 […]

6 Day Split – Back Width Priority

Day 1 – Legs  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets  3xDrop set Day 2 – Chest thickness, Biceps  recommended sets […]

5 Day Split – Shoulders & Traps Priority

Day 1 – Legs  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets  3xDrop set Day 2 -Shoulders, Calves,Traps  recommended sets & reps […]

6 Day Split – Shoulders & Traps Priority

Day 1 – Legs  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets  3xDrop set Day 2 – Back thickness , Traps,HIIT  recommended […]

5 Day Split – Balanced Symmetry

Day 1 – Legs, calves  recommended sets & reps Squat neutral stance 4×8 Stiff legged dead lift 4×8 Leg press NEUTRAL foot placement 4×8 Leg press wide foot placement 4×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets  3xDrop set Calf raises (straight leg) 3x[50 reps] Seated calf raises […]

6 Day Split – Balanced symmetry

Monday – Legs  recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets  3xDrop set Tuesday – Chest thickness, Biceps  recommended sets & reps […]

BARBELL SHRUGS

PURPOSE OF EXERCISE: To develop the trapezius muscles. EXECUTION: Stand upright, holding a barbell at arm’s length in front of you, using an overhand grip. Raise your shoulders as high as you can, as if trying to touch them to your ears. Hold in this position for a moment, then lower the bar, under control, […]

HANGING LEG RAISES

PURPOSE OF EXERCISE: Emphasizes lower abs. EXECUTION: (1) Grasp an overhead bar and hang at arm s length. (2) Keeping your legs fairly straight, raise them as high as you can, hold for a moment, then lower them under control back to the starting position. Keeping your legs straight adds to the resistance in this […]