Blog Entry
Sully’s Mass Maker Workout – Phase III – Three Weeks
This Phase is a specialization program so the volume is lower for every other body part.
Week Two, Day Five – Back, Shoulders and Biceps
A. Bent Over Dumb Bell Rows - 3 sets of 8-10
1 x 8 - 50 pound dumb bells
1 x 8 - 60 pound dumb bells
1 x 8 - 70 pound dumb bells
We paused at the top of each row and squeezed.
B. Unassisted Chins - 3 sets of 8-10
1 x 10 - wide grip
1 x 10 - hammer grip
1 x 10 - medium grip
C. Dumb Bell Shrugs - 3 sets of 10-15
3 x 40 - 50 pound dumb bells
Each set, we did 10 front shrugs, 10 side shrugs, 10 rear shrugs and 10 side shrugs, with a hold-squeeze in each rep.
D. Decline Dumb Bell Extensions - 4 sets of 8-10
2 x 10 - 25 pound dumb bells
2 x 10 - 30 pound dumb bells
E. Dumb Bell Curls - 4 sets of 8-10
1 x 8 - 30 pound dumb bells
1 x 8 - 40 pound dumb bells
1 x 8 - 45 pound dumb bells
1 x 8 - 50 pound dumb bells
F. 1 x 25 Slant board crunches and 1 x 25 Hyperextensions (stretch)
G. 20- minutes of low impact tread mill.
A great second week of this Phase.
I received an email from BodyBuilding.com this afternoon saying they named me the Over 40 Transformation of the Week. http://www.bodybuilding.com/fun/trans_o404.htm
