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Thread: Intense New Workout!

  1. #1
    The King of Crash jtrink's Avatar
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    Intense New Workout!

    Monday back, bicep, forearm

    Snatch 5 x pyramid
    1 arm d.b. row 4 x 8,6,4,4
    low pulley row 4 x 8,6,4,4
    reverse grip barbell row 4 x 12,12,10,10
    wide grip cable row 3 x 6,6,4
    cable curl 3 x 20
    machine curl 3 x 20
    rope cable hammer curl 3 x 20
    Heavy DB Hold 2 x failure

    Tuesday chest, tris, abs

    d.b. press 5 x pyramid
    decline bench press 4 x 8,6,4,4
    incline d.b. press 4 x 8,6,4,4
    decline push up 3 x failure
    weighted push up 3 x failure
    straight bar press down 3 x 20
    cable overhead xtension 3 x 20
    bench dip 3 x 30
    toe touches 2 x failure
    flutter kicks 2 x failure
    oblique crunches 2 x failure

    Wednesday shoulders, traps, abs

    Barbell Press 5 x pyramid
    wide grip stand row 4 x 8,6,4,4
    cable delt raise 3 x 8,6,4
    bent cable crossover 3 x 8,6,4
    arnold side v raise 3 x 12
    leg raise 2 x failure
    ball knee-to-chest 2 x failure

    Thursday legs, abs

    power cleans 5 x pyramid
    squat 4 x 8,6,4,4
    hack squat + calf press 3 x 8,6,4,4
    barbell step ups 4 x 8,6,4,4
    medicine ball twists 2 x failure
    reverse crunches 2 x failure
    cross leg, knee in chest crunch 2 x failure

    Friday bi, tri, forearm

    close grip press 4 x 6
    DB Xtension 4 x 6
    Weighted Dips 4 x fail
    barbell curl 3 x 6
    2 hand d.b. preacher curl 3 x 6
    db hammer curl 3 x 6
    barbell wrist curl 3 x 12
    barbell reverse curl 3 x 12



    wonder if its too much, lol.

  2. #2
    Senior Member berfles's Avatar
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    wonder if its too much, lol.
    You think?
    22 - 5'10@236lbs!
    Bench - 325 (old)
    Squat - 455x2 (old)
    Deadlift - 500(old)

    Total: 1280lbs 100% raw




    The key to my exercise program is this one simple truth: I hate my body.

  3. #3
    Senior Member
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    Quote Originally Posted by jtrink View Post
    wonder if its too much, lol.
    Quote Originally Posted by berfles View Post
    You think?

    what he said
    |A:26 | H:6'5'' | W:198| GW: 215|
    Stats: Start | Current | Goal
    Bench: 135lb |170lb| 225lb
    Squat: 135lb |185lb| 225lb
    Dead: 180 |185lb| 315lb
    OH Press: 85lb |100lb| 150lb
    (all 3 x 5 reps)


  4. #4
    Banned
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    you've been a member for two years and that's what you've come up with? You should probably read the stickies.

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