CandyChris BodyBlog

Here is the next 4 weeks in the program, check it out and go hit the gym..

As with the last 4 weeks, you’ll have to mix it up so your workouts never is the same, start with a different exercise every time!
Monday.

<strong />Pullups - 3 x 10
Pullups naro - 3 x 10-12
Invited row - 3 x 15
DB curl - 3 x 10
Deadlift - 4 x 10
Side lunges - 4 x 10
Hanging leg raise - 3 x 10-12
Plank - 2 x 1min

Tuesday.

BB bench press - 3 x 10-12
Inc DB bench press - 3 x 10-12
Dips - 3 x 10-12
Pushups - 3 x 20

Push press - 3 x 10-12
Shrugs 3 x 15
Diamond push ups - 3 x fail

Thursday.

Chinups - 3 x 10
Close grip pulldown - 3 x 10-12
One arm row - 3 x 10-12
DB curl - 3 x 10
Squat - 3 x 10-12
Deadlift - 3 x 10-12
Crunches - 3 x 1min
Reverse plank - 2 x 1min

Friday.

BB bench press - 3 x 10-12

Inc DB bench press - 3 x 10-12

Dips - 3 x 10-12

Front bb raise - 3 x 8-10

Shrugs - 3 x 15

French press - 3 x 10-12
Triceps rope pushdown - 3 x 10-12

So here I am again, now with the first 4 weeks of my "superhero" program, a program that I’m doing now, I’v all ready do this first 4 weeks (was cutting) but still made some really good strength gains and that was my goal..

My main goal with the program is to pepare myself for the army (was out to late with my application, so got to wait a year now, f*****g s***) so now I have lot of time, therefor the first 4 weeks is most to the body strenght and the next 2 x 4 weeks will be a bit more size and still some exercise to keep the strength high!

Well lets go, here is the first 4 weeks: (Go from heavy to light as you do more reps)

Monday.

Inc. DB Bench Press - 3 x 8-10
DB Bench Press - 3 x 8-10
Push Ups - 4 x 20

Push Press - 3 x 8-10
Arnold Press -  3 x 8-10
Dips - 4 x 12-15
Diamond push ups - 3 x fail (just to use the last energy you got)

Tuesday.

Pull up wide - 3 x 10

Pull up naro/close - 3 x 10
One arm dumbbell row - 3 x 8-10

Barbell curl - 3 x 8-10

Haningleg raise - 3 x 10-12

Plank - 2 x 1min

Lunges - 3 x 10

Deadlift - 3 x 10

Thursday.

Inc. DB bench press - 3 x 8-10

DB bench press - 3 x 8-10

Push ups - 4 x 20

Push press - 3 x 8-10

Laterial raise - 3 x 8-10

French press - 3 x 8-10

Dips - 3 x 10

Friday.

Chin ups - 3 x 10

Pull up naro/close - 3 x 10

Barbell row - 3 x 8-10

Barbell curl - 3 x 8-10

Crunches - 2 x 1min (hands on thighs)

Leg raise - 3 x 10-12

Squat - 3 x 8-10

Deadlift - 8-10

Mix it up so you never have a workout that is the same, start with a different exercise every time, thats the first 4 weeks, now get going, HUA!

Well had to get your attention

Just starting up my blog, I’ll be bloggin about everything from tranining, food and everyday life, if you have any questions then feel free to shoot at me and I’ll help as much as possible..

And about the "go beyond your genes" thing, it’s kinda right, course all I’ll be posting up in here will only be stuff I’v tryed on my self, only things that have helped me push my self beyond my genes!

HUA!