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  1. #1
    Senior Member MonStar1023's Avatar
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    OPINIONS On My New Program...

    1- chest/triceps
    2- legs
    3- rest
    4- back/biceps
    5- delts/traps
    6- rest
    7- rest


    EDIT: Switched up Days 5 & 6. Hopefully this will be better giving my delts 2 full days rest before hitting them on chest/tri day.



    chest/triceps
    weighted dips 2 sets 6/8

    2 supersets:
    pec-deck flyes 8/10
    flat DB presses 6/8

    lying BB ext. 2 sets 6/8

    1 superset:
    one-arm cable pressdowns 8
    one-arm DB overhead ext. 8

    legs
    leg presses 2 sets 6/8

    2 supersets:
    leg ext. 8/10
    smith-machine/Zercher/front squats 6/8

    seated leg curls 1 set 8

    2 supersets:
    seated calf raises 15
    leg press calf raises 15

    back/biceps/forearms
    curl-grip chins 2 sets 6/8

    1 superset:
    DB pullovers 8
    v-bar pulldowns 8

    bentover v-bar rows 2 sets 6/8

    1 superset:
    one-arm cable pulls 8
    one-arm DB rows 8

    standing BB curls 2 sets 6/8

    1 superset:
    one-arm cable curls 8/10
    concentration curls 8/10

    2 supersets:
    standing reverse BB curls 8/10
    wrist-roller (failure)

    delts/traps/abs
    seated BTN presses 2 sets 6/8

    2 supersets:
    one-arm cable side-laterals 8/10
    one-arm DB side-laterals 8/10

    2 supersets:
    DB shrugs 6/8
    close-grip cable upright rows 8/10

    ... Looking for some HONEST opinions on this program please. Constructive criticism is exactly what I need. Both on the exercises, reps, and the split itself.



    ... By the way for almost every bodypart, the first exercise, the one thats NOT a superset, is going to be my guage from week to week. This way Ill know if I am progressing or not strength wise.
    Last edited by MonStar1023; 03-09-2002 at 08:52 PM.

  2. #2
    Senior Member TreeTrunks's Avatar
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    What is your goal? Mass? Reps look good, mass building wise. I like to do BB shrugs instead of DB shrugs, my grip gives out before my traps of fired (using DB that is) I can use straps on BB shrugs and use heavy weight.

    You have a lot of work on tri's. Maybe do heavy DB presses 3 sets and do some DB flyes and bust them up with cable crossovers 2 sets of 40 reps, I just added those 40 reppers and it feels good!

    Why 2 sets instead of the normal 3-4? Any reason? Just curious. Looks pretty good.

  3. #3
    Senior Member MonStar1023's Avatar
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    TreeTrunks-
    Okay bro thanks for the reply. Yeah I know that I am hitting triceps and delts kinda hard for the most part. I think that Ill be fine with it though. I am trying to incorporate some same-bodypart supersets to really bust up every muscle group. Two sets instead of the usual 3-4 because of my # of exercises. If I did 3-4 I would end up with like 8--12 total sets for each bodypart. I wanna stay under 8 for each.


  4. #4
    Baby Seal Clubber ElPietro's Avatar
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    It looks pretty good to me. The only thing I could maybe think of as a change in the split is switching day 4 and 6 around to put more rest time in between your delt and chest day.

    This is actually similar to something I'm thinking of doing as I feel that my shoulders require more focus, so push/pull/legs may get a shoulder day included too. Maybe get rid of the wrist-rollers and go with hammer curls. I really don't think wrist curls are necessary. If I do biceps and then do wrist curls I can tell that the muscle is already super tight from being worked already, so it may not be the best choice.

    I moved from DB to BB shrugs and have noticed a big difference...although that may just be me. I can pack on hella more weight and am getting DOMS in my traps which I rarely ever did before.

    You didn't list your ab exercises...i'm assuming they will vary.

    IMHO seems like a decent program. I don't recall what you were doing before so I don't know if you've made any radical changes or not. Good Luck!
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  5. #5
    Baby Seal Clubber ElPietro's Avatar
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    Trunks why are you using 40 rep sets? Just curious.
    Deadlifts are like women, they'll hurt you everytime, but they'll also make you a man. - Me

    Friends don't let friends do dumbell kickbacks. - Me

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    Deep Thoughts by Jack Handey:

    I can picture in my mind a world without war, a world without hate. And I can picture us attacking that world, because they'd never expect it.

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  6. #6
    Senior Member TreeTrunks's Avatar
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    I was thinking that might have been why you only did 2 sets instead of 3. Pretty smart idea. Good luck with your routine.

  7. #7
    Senior Member TreeTrunks's Avatar
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    Well I only do 40 reps on really isolated exercises like cable crossovers. I do them at the end of my chest workout to "finish" them off. I have a hard time working my chest. I also read an article that by doing really high reps allows your capillaries to slowly get wider and that allows for more waste to be moved out of the muscle and good nutrient dense blood to flow in thus helping gain muscle mass. I decided to give it a shot, I see no harm in it.

  8. #8
    Senior Member MonStar1023's Avatar
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    ElPietro-
    Yeah DB shrugs definitely beat BB shrugs for me.. Not really sure why. BB shrugs I cant feel it at all! Anyway yeah good idea.... maybe I will switch days 4 and 6. I dont think that that would cause any kind of problem. What about days 5 and 6? Mon, Tue, Thu, Fri. That way I could take the weekends off, hehe. But with the wrist roller I just always felt like that exercise is what literally build my forearms. I mean 2 exercises back to back hammering my brachialis and brachioradialis... I think thats too much ya know? Maybe Ill do a CoC gripper in there.


  9. #9
    Senior Member TreeTrunks's Avatar
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    I like to train chest and delts together and train back and traps together. have 2 days between chest and back.

    btw, captains of crush grippers rock!
    Last edited by TreeTrunks; 03-09-2002 at 08:49 PM.

  10. #10
    Senior Member MonStar1023's Avatar
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    TreeTrunks-
    Yeah CoC grippers are the sh*t. I really like them. I can close the #2 thats about it.


  11. #11
    Senior Member TreeTrunks's Avatar
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    For real you can closr the #2!?! Thats freaking amazing! The only one I have is the trainer. I need to order the #1. I feel like such a girl, using the trainer.

  12. #12
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    Your routine looks pretty good overall, you should make good gains with it if you eat right and get lots of rest.

    The only things that I would change is I would train your traps with your back. I consider traps more part of the back then the shoulders.I might even train back, biceps, and shoulders together. That would give you one extra days rest, and with your fairly low volume , you should still finish you workout pretty fast.

  13. #13
    fat and small Blood&Iron's Avatar
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    Normally I try to stay away from this sort of thing, but you asked(3 times!!!) so here it is...

    Too much direct work for your triceps. I'm basically of the skip direct tricep work entirely, but at the most maybe do a set or two of isolation work. I really think they get hit so hard by delt and chest work that it ends up being too much. If triceps are really a weak area, I'd go with a set or two of close-grip benches instead of all the extensions/french presses/etc.

    Too much direct bicep work. I'd pick a single exercise. Rows and chins do most of the work.

    I'm really a fan of push/pull/legs. So, IMO, chest/delts/(and if absolutely necessary)tris on a single day. You've only got one day between your delt day and chest day in your posted routine. If you're training to failure I don't think that's enough(Well, for me it isn't.)

    I think machine pullovers are 1000% better than the DB variety.

    If you're doing chins there's no point in doing pulldowns.

    Your leg day is quite quad-heavy. I'd add stiff-legged deadlifts or at least perform your leg press with your feet very high to focus on your hamstrings.

    Behind the neck presses are unnecessarily hard on your shoulder joint and don't really confer any benefit commensurate with the added risks. Just do 'em to the front.

    I'm not a big fan of supersets. If you want that sort of effect, I'd just take minimal rest periods(Basically, the time it takes you to move from one exercise to the next.)

    All of these are just basically me pointing out the way in which your routine differs from mine--which is of course perfect.

    Besides, I think you should stick with HST...at least until you've finisihed the 8-week cycle.

    Besides, provided you're training with intensity, this routine will probably work pretty much as well as any other.
    Last edited by Blood&Iron; 03-09-2002 at 09:16 PM.

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  14. #14
    Senior Member MonStar1023's Avatar
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    Blood&Iron-
    Damn man way to f*ck up my program! Lol. Its all good bro everyone is different. I know my body pretty well and since I created this program myself I think Ill get some good results.

    ... Its all good man apply your thoughts to your own programs. I am sure you do!


  15. #15
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    Re: OPINIONS On My New Program...

    Originally posted by MonStar1023
    1- chest/triceps
    2- legs
    3- rest
    4- back/biceps
    5- delts/traps
    6- rest
    7- rest


    EDIT: Switched up Days 5 & 6. Hopefully this will be better giving my delts 2 full days rest before hitting them on chest/tri day.



    chest/triceps
    weighted dips 2 sets 6/8

    2 supersets:
    pec-deck flyes 8/10
    flat DB presses 6/8

    lying BB ext. 2 sets 6/8

    1 superset:
    one-arm cable pressdowns 8
    one-arm DB overhead ext. 8

    ****I do 4 sets of bench including warm up, then incline, a decline every other week, barbell flat bench, and maybe some cables depending on time
    triceps dips/machiine pushdowns, one hand overhead extensions
    Your chest day seems good, just add one more tricep exercise

    legs
    leg presses 2 sets 6/8

    2 supersets:
    leg ext. 8/10
    smith-machine/Zercher/front squats 6/8
    ----REGULAR SQUATS? add another set of squats too, don't need to superset it

    seated leg curls 1 set 8

    2 supersets:
    seated calf raises 15
    leg press calf raises 15

    back/biceps/forearms
    curl-grip chins 2 sets 6/8

    1 superset:
    DB pullovers 8
    v-bar pulldowns 8

    bentover v-bar rows 2 sets 6/8

    1 superset:
    one-arm cable pulls 8
    one-arm DB rows 8

    Don't superset this above

    standing BB curls 2 sets 6/8

    1 superset:
    one-arm cable curls 8/10
    concentration curls 8/10

    2 supersets:
    standing reverse BB curls 8/10
    wrist-roller (failure)

    delts/traps/abs
    seated BTN presses 2 sets 6/8

    2 supersets:
    one-arm cable side-laterals 8/10
    one-arm DB side-laterals 8/10

    2 supersets:
    DB shrugs 6/8
    close-grip cable upright rows 8/10

    ... Looking for some HONEST opinions on this program please. Constructive criticism is exactly what I need. Both on the exercises, reps, and the split itself.



    ... By the way for almost every bodypart, the first exercise, the one thats NOT a superset, is going to be my guage from week to week. This way Ill know if I am progressing or not strength wise.
    Hey, looks similar to my training program (chest, legs, rest, back) see my notes in your quote above. However, you seem to be supersetting everything, I don't do that, maybe once in a while. I find supersetting is more effective for shoulders, biceps, triceps-smaller muscle groups. I avoid supersetting larger muscle groups just because a set of squats to failure is plenty, no need to jump on another machine right away- not that its going to make you smaller or anything but I'm just giving my experience.

  16. #16
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    im sorry maybe im the only one but i dont like yout routine to much. if your gonna do super sets i would group your muslces a little different. like i would group chest and back, biceps and triceps, and quads and hams. delts somewhere like with arms.

    i would do:

    monday:delts and arms
    5 overhead press SS with side laterals
    3 bb curls SS skull crushers

    wednesday:legs
    5 squats SS leg curls
    3 calf raises

    friday:chest and back
    5 db bench press SS db rows
    3 db shrugs

    i dont like doing to many diff. exercise and i think 1 or 2 exercises is better then more. IMO. reps 8-10.

    and of couse gripper

  17. #17
    Senior Member MonStar1023's Avatar
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    EDITED From 1st Post

    chest/triceps
    weighted dips 2 sets 6/8

    2 supersets:
    pec-deck flyes 8/10
    flat DB presses 6/8

    lying BB ext. 2 sets 6/8

    1 superset:
    seated dumbbell overhead ext. 6/8
    close-grip pressdowns 8/10


    legs
    leg presses 2 sets 6/8

    2 supersets:
    leg ext. 8/10
    smith-machine squats 6/8

    seated leg curls 2 sets 8

    2 supersets:
    seated calf raises 15
    leg press calf raises 15

    back/biceps/forearms
    curl-grip chins 2 sets 6/8

    1 superset:
    DB pullovers 8
    v-bar pulldowns 8

    bentover v-bar rows 2 sets 6/8

    1 superset:
    one-arm DB rows 8
    one-arm cable pulls 8

    standing BB curls 2 sets 6/8

    1 superset:
    one-arm DB preacher curls 8
    one-arm cable curls 8


    2 supersets:
    standing reverse BB curls 8/10
    wrist-roller (failure)

    delts/traps/abs
    seated BTN presses 2 sets 6/8

    2 supersets:
    machine side-laterals 8/10
    wide-grip upright rows 8/10


    DB shrugs 2 sets 6/8

    2 supersets:
    hanging knee raises 15
    cable crunches 15

    Last edited by MonStar1023; 03-09-2002 at 10:31 PM.

  18. #18
    Bring it. DaCypher's Avatar
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    Ok, first of all, I've never really experimented with this type of workout (based largely around supersets). So my opinions may not be as accurate or appropriate as they may be otherwise. But hey, you asked.


    chest/triceps
    weighted dips 2 sets 6/8

    2 supersets:
    pec-deck flyes 8/10
    flat DB presses 6/8

    lying BB ext. 2 sets 6/8

    1 superset:
    seated dumbbell overhead ext. 6/8
    close-grip pressdowns 8/10
    Ok, couple things here. First of all, I would switch weighted dips and db presses. I think db presses are a better gauge of strength gains (also, your weight can fluctuate a bit so weighted dips aren't an accurate measurement of strength). I also like to use dips as a sort of transition between working my chest and my tris (dips take some of the stress off the chest and put it on the tris). Also, I'm a believer in doing lower volume for your arms. You might want to drop to just one set of bb extensions or even drop it altogether and just use db presses are your chest/tricep strength gauge (if your chest presses are going up, your triceps are probably getting stronger as well).

    legs
    leg presses 2 sets 6/8

    2 supersets:
    leg ext. 8/10
    smith-machine squats 6/8

    seated leg curls 2 sets 8

    2 supersets:
    seated calf raises 15
    leg press calf raises 15
    Leg workout looks decent.

    back/biceps/forearms
    curl-grip chins 2 sets 6/8

    1 superset:
    DB pullovers 8
    v-bar pulldowns 8

    bentover v-bar rows 2 sets 6/8

    1 superset:
    one-arm DB rows 8
    one-arm cable pulls 8
    Seems like you've got a bit of narrow grip back work. Maybe switch bentover vbar rows with bentover bb rows. Also, the db rows and cable pulls seem a bit redundant, but that maybe what you're looking for with the superset.

    standing BB curls 2 sets 6/8

    1 superset:
    one-arm DB preacher curls 8
    one-arm cable curls 8

    2 supersets:
    standing reverse BB curls 8/10
    wrist-roller (failure)
    Bicep workout doesn't seem too bad. However, maybe you should do one set of db curls or bb curls (not supersetted) and drop your forearm sets to 1 superset (your grip should be dying after all those back supersets).

    delts/traps/abs
    seated BTN presses 2 sets 6/8

    2 supersets:
    machine side-laterals 8/10
    wide-grip upright rows 8/10
    I've never been a fan of BTN stuff for safety reasons, but if they work for you, go for it. The laterals/rows superset combo should be pretty effective.

    DB shrugs 2 sets 6/8
    Why not superset your traps too? Dynamic shrugs/db shrugs sounds like a lethal combo to me...

    2 supersets:
    hanging knee raises 15
    cable crunches 15
    I'm not sure I see the logic behind your supersetting program here, but I'm very curious how this works out for you. Let me know how it goes for you bro...

  19. #19
    Porn Star YatesNightBlade's Avatar
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    Looks good to me. So long as your keeping it intense. Low volume will not work otherwise.

    Are you not doing any direct work on your rear delt ?
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  20. #20
    Senior Member MonStar1023's Avatar
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    YatesNightBlade-
    No I am not.. do you think that this will cause a problem?


  21. #21
    Senior Member MonStar1023's Avatar
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    DaCypher-
    Hey thanks for the great reply bro. Definitely appreciate it. I am going to go through here and kind explain and maybe change some things on my program.

    chest/triceps
    weighted dips 2 sets 6/8


    ... I have always liked weighted dips as a strength guage. I know that weight flucuates but not only do I want to use it as a guage, I want it to be my primary mass builder. I feel like dips are more effective, for me at least, than flat DB presses. After an intense set of dips I can barely flex my pecs, after an intense set of flat DB presses, my rotator cuffs and front delts seem beat up. Who knows.

    2 supersets:
    pec-deck flyes 8/10
    flat DB presses 6/8


    ... I feel like supersetting these 2 will prefatigue my chest that way with the flat DB presses my chest will get hit extremely hard. I am hoping this is what will happen. I am kind of afraid that my chest will be exausted and my delts and tris will take the blunt of the weight. Do you think that I should switch and SS dips then pec-deck? I mean I could try that I just dont think that I would like it.

    lying BB ext. 2 sets 6/8

    ... This is just a strength guage. If I feel like my tris are getting too beat up from 2 sets Ill just simply drop it down to one. I think Ill be okay though. Somehow dips and all that I dont feel in my tris AT ALL like I am literally always completely fine when it comes time to hit my tris.

    1 superset:
    seated dumbbell overhead ext. 6/8
    close-grip pressdowns 8/10


    ... Basic tricep superset to really hammer my triceps. I also wanted to include an overhead tricep movement. This should really finish off my triceps well.

    legs
    leg presses 2 sets 6/8

    2 supersets:
    leg ext. 8/10
    smith-machine squats 6/8


    ... I have a strong feeling that my quads are going to be FLAMED after these movements but oh well.

    seated leg curls 2 sets 8

    2 supersets:
    leg press calf raises 15
    seated calf raises 15


    ... Hitting my calves hard first with seated calf raises is the way that I had it, but the more I thought about it, seated calf raises for me are more of a finishing exercise. Because my form is kept flawless etc.

    back/biceps/forearms
    curl-grip chins 2 sets 6/8

    1 superset:
    DB pullovers 8
    v-bar pulldowns 8


    ... I know that I am doing 2 vertical row movements here but I think Ill be okay. Curl-grip chins I feel mid-back and deep my lats. Its hard to explain but v-bar pulldowns I feel WAY more in my lats right under my armpits.

    bentover v-bar rows 2 sets 6/8

    1 superset:
    one-arm DB rows 8
    one-arm cable pulls 8


    ... I cant decide if I should change up this superset. Simply because damn one-arm DB rows never seem to do much for me. I am thinking about maybe switching it up with overhand ez-bar rows SS with seated cable rows. Or something along those lines. Would that be a bad idea..

    standing BB curls 2 sets 6/8

    1 superset:
    one-arm DB preacher curls 8
    one-arm cable curls 8


    ... I think this looks fine.

    2 supersets:
    standing reverse BB curls 8/10
    wrist-roller (failure)


    ... Forearms are my favorite. Thats why I have a little bit more volume here. All of my back work I dont use straps at all, but somehow my grip is COMPLETELY fine when I go to do my forearms. Kinda wierd.

    delts/traps/abs
    seated BTN presses 2 sets 6/8

    2 supersets:
    machine side-laterals 8/10
    wide-grip upright rows 8/10


    ... Cant decide if I should drop the machine laterals and just do standard seated or standing DB side-laterals SS with wide-grip upright rows.

    DB shrugs 2 sets 6/8

    ... Dynamic shrugs SS with DB shrugs you said? I bet that would murder my grip and my traps. And since its forearm day maybe that would be a good idea. Dynamic shrugs are with a BB overhand grip am I correct? I used to do them shoulder-width grip, and shrug the bar with a little more ROM than regular shrugs to around my waist level. Always hit my traps hard.

    2 supersets:
    hanging knee raises 15
    cable crunches 15
    Last edited by MonStar1023; 03-10-2002 at 08:50 AM.

  22. #22
    Senior Member MonStar1023's Avatar
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    1 superset:
    one-arm DB preacher curls 8
    one-arm cable curls 8


    ... I think that I am going to make this one-arm DB preacher curls SS with one-arm low cable curls. I was going to do high, but I think I am going to go with low. I am curious though should I do one-set of DB curls with my left arm then immediately do the high-cable curls with my left arm? Or should I do DB curls with left then right then cable with left, then right?

    Last edited by MonStar1023; 03-10-2002 at 09:12 AM.

  23. #23
    MA's Bionic Creation syntekz's Avatar
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    Originally posted by MonStar1023
    YatesNightBlade-
    No I am not.. do you think that this will cause a problem?


    Most definately. For the longest time I never touched my rear delts and you could really tell that they were lagging behind in terms of size.

    I do seated-bent-over flyes with dumbells for my rear delts...

  24. #24
    Senior Member MonStar1023's Avatar
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    Maybe Ill do seated bentover laterals SS with wide-grip upright rows then... would this be a good SS?


  25. #25
    Senior Member MonStar1023's Avatar
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    I am still looking for a GOOD bicep superset! Like a freeweight exercise and then a cable exercise. Maybe CG BB preachers and then standing cable curls or rope cable curls. Or something. I dont know.


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