routine - DAY 7
The last day in this routine looks like this…
DAY #7: ARMS/BACK/ABS
Chin-Ups: 4xmax reps (60-75 seconds rest), then
EZ-Bar Curls: 5×12-15 (supersetted with)
Behind-Neck Pulldowns: 5×12-15 (60-75 second rest), then
Pulley Curls: 5×10-12 (supersetted with)
Lying Extension: 5×12-15 (60-75 second rest), then
D-Bell Pullover: 3×15-20 (60 second rest)
Abs: 6-8 sets of 2-3 different movements, 120-200 total reps, concentrating on squeeze at top; target rest 45 seconds between sets.
As I stated before, during this period my workout changes quite frequently, but no day in the routine changes throughout as much as this one. I use a lot of different techniques & exercises on this day, i.e. I’ll throw in different angles like hammer curls, exercises like wrist curls to define the forearms, etc. The main idea on this day is to rest as little as possible between sets and sweat like a dog!
That takes me to day #8 in the cycle — REST & GROW!
Repeat the cycle.
February 15, 2008 at 1:07 pm
You use one exercise here that I was first introduced to when starting to work out, but I rarely see anymore …dumbbell or barbell pull-overs. How did you get started using that exercise?
February 15, 2008 at 2:50 pm
Ahhh, I’m an old-school kinda dude Richard, don’t you know man? I think I first learned those as a teenager, then when I worked out in the gyms for a couple of yrs. I went away from them, but working out at home brought them back due to using basic equipment & needing to utilize as many movements as possible. Something to be said for getting back to basics, y’know?