8-Hype’s BodyBlog

—BICEPS—

Incline DB Hammer Curl superset with Standing BB Curl

3 sets – 12+12 (2 x 12k+10k), 9+9 (2 x 12k+10k), 6+6 (2 x 12k+10k)

—TRICEPS—

Dips

3 sets – 12, 8, 5

—BICEPS—

One-Arm Zottman Preacher Curl
2 sets – 12 (12k), 6 (12k)

—TRICEPS—

Seated DB Extension

2 sets – 12 (20k), 6 (22k)

—BICEPS—

BB Preacher Curl

1 set – 15 (15k)

—TRICEPS—

Cable Triceps Rope Extension

1 set –  9 (6 pl.)

Cable Triceps Extension

2 sets – 12 (7 pl.), 9 (8 pl.) + 3 (7 pl.) + 6 (6 pl.)

—BICEPS—

Rope Cable Curl
2 sets – 12 (7 pl.), 6 (8 pl.)

—TRICEPS—

Decline Skullcrusher
1 set – 6 (10k)

TOTAL

17 sets (8 biceps, 9 triceps), 45 minutes

—CHEST—

DB Press

3 sets – 5 (2 x 30k), 8 (2 x 24k), 8 (2 x 24k)

Incline Smith Machine Press

2 sets – 6 (40k), 6 (40k)

Wide-Grip Flat BB Pullover

1 set – 6 (20k)

Straight-Arm DB Pullover

1 set – 12 (18k)

DB Flys

1 set – 9 (2 x 12k)

Incline DB Flys

1 set – 9 (2 x 12k)

Cable Crossover

2 sets – 6 (7 pl.), 20 (4 pl.)

Cable Lower Chest Raise

2 sets – 6 (7 pl.), 20 (4 pl.)

Decline DB Press

2 sets – 8 (2 x 22k), 5 (2 x 22k)

—ABS—

6 sets - various exercises.

TOTAL

15 sets (chest), 55 minutes (total)

The 5-day split from last week was just a transitional one. Beginning with next week, I am going to do following on a weekly basis:

SUN – Chest

MON – Legs

TUE – Arms

WED – (Rest)

THU – Shoulders

FRI – Back

SAT – (Rest)

—SHOULDERS—

Smith Machine Shoulder Press

2 sets – 12 (30k), 9 (30k)

Seated Arnold Press

2 sets – 9 (17.5k), 9 (14k)

Reverse DB Fly

2 sets – 12 (5k), 12 (4k)

BB Upright Row

2 sets – 12 (20k), 12 (20k)

DB Shrug

1 set – 15 (2 x 35k)

Smith Machine Shrug

2 sets – 20 (60k), 15 (60k – behind back)

DB Shrug

1 set – 20 (2 x 22k)

Incline DB Front Raise

2 sets – 12 (6k), 12 (6k)

Seated DB Lateral Raise

1 drop set – 8 (6k) to 12 (4k)

—BIG 3—

Deadlift

2 sets – 9 (40k), 9 (85k)

Smith Machine Rack Pull

2 sets – 6 (100k), 6 (110k)

TOTAL

15 sets (shoulders), 50 minutes (total)

—BICEPS—

Incline DB Hammer Curl superset with Standing BB Curl

3 sets – 12+9 (2 x 12k+10k), 9+6 (2 x 12k+10k), 6+6 (2 x 12k+10k)

One-Arm Zottman Preacher Curl
2 sets – 9 (10k), 9 (8k)

Rope Cable Curl
2 sets – 12 (6 pl.), 11 (6 pl.)

BB Preacher Curl

2 sets – 9 (10k), 9 (10k)

21s

1 set – 21 (7.5k)

Seated Concentration Curl

1 set – 10 (6k)

—TRICEPS—

Dip Machine

2 sets – 12 (60k), 10 (60k)

Seated DB Extension

2 sets – 12 (18k), 10 (18k)

Cable Triceps Rope Extension

2 sets –  8 (5 pl.), 9 (4 pl.)

Cable Triceps Extension

2 sets – 12 (6 pl.), 12 (5 pl.)

Weighted Bench Dips

2 sets – 12 (20k), 12 (20k)

One-Arm Seated DB Extension

1 set – 12 (4k)

TOTAL

22 sets, 65 minutes

Continuation of my last chest workout.

—CHEST—

DB Press

3 giant sets (70°, 45°, 25°, 0°) - 6 reps x 4 (2 x 18k), 6 reps x 4 (2 x 18k), 6 reps x 4 (2 x 18k) (no forced reps on all 3 sets)

2 sets (0°) – 6 (2 x 26k), 4 (2 x 30k)

Cable Crossover

3 sets – 25 (3 pl.), 25 (4 pl.), 25 (5 pl.)

—ABS—

Various exercises.

TOTAL

8 sets (chest only), 60 minutes (total)

—LEGS—

Deep Squat

5 sets - 12 (20k), 12 (40k), 12 (60k), 6 (70k), 6 (72.5k)

Hack Squat
2 sets - 20 (50k), 20 (40k)

Seated Leg Curl

3 sets - 15 (50k), 15 (45k), 15 (40k)

Hack Calf Raise

2 sets - 20 (40k), 15 (40k)

Seated Calf Raise

2 sets - 15 (50k), 15 (50k)

Thigh Adductor

2 sets - 12 (11 pl.), 12 (11 pl.)

Thigh Abductor

3 sets - 12 (11 pl.), 12 (11 pl.), 12 (11 pl.)

Leg Press

2 sets - 6 (200k), 6 (200k)

TOTAL

21 sets, 45 minutes

Since I think my muscles need more rest time with the way I am training, I will switch from wroking every body part twice a week (except legs and shoulder) to once a week starting tomorrow. I haven’t decided yet in which order I will do it.

I haven’t found a great shoulder/leg workout yet, so that’s why I will keep playing with various exercises until I find a near perfect workout.

This is the same chest/triceps workout as last time (with slight changes), I was just able to go harder this time, which is an improvement. I did some exercises weaker, but overall I was better than last time. I also did deadlifts today, since I was not able to do them yesterday, and this time switched up decline and incline DB presses.

—CHEST—

Decline DB Press - 2 x 22k

3 sets - 12, 10, 10

Decline DB Pullover - 16k

2 sets - 12, 12

Flat Wide-Grip BB Pullover - 12.5k

1 set – 12

Cable Crossover - 6 plates (1st), 5 plates (2nd)

2 sets - 12, 12

Cable Lower Chest Raise - 5 plates (1st), 5 plates (2nd)

2 sets - 12, 10

Pec Dec - 40k (1st), 30k (2nd)

2 sets - 12, 12

Incline DB Press - 2 x 12k (1st & 2nd), 16k (3rd)

3 sets - 12, 10, 10

—BIG 3—

Deadlift - 82.5k

3 sets - 7, 6, 6

—TRICEPS—

Close-Grip Lower Chest Press - 20k

1 set – 12

Cable Triceps Rope Extension - 5 plates (1st), 4 plates (2nd)

2 sets -  12, 9

Cable Triceps Extension - 5 plates (1st), 6 plates (2nd)

2 sets - 9, 9

Weighted Bench Dips - 20k

2 sets - 12, 10

One-Arm Seated DB Extension - 6k (1st), 4k (2nd)

2 sets - 7, 10