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Thread: 12-Week Shortcut To Size
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02-15-2016, 06:28 AM #31
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02-16-2016, 12:12 PM #32
Well I'm out for awhile. Got the flu / nasty cold. A bug has been going around the office, with my coworkers needing a few days off from work, with soar throats, body aches, fevers, etc...
Thing is, I eat organic foods, drink plenty of water, workout, get good sleep. But sometimes this Chicago winter just gets to me in Feb / March time, kicks my butt.
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02-16-2016, 12:36 PM #33
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02-16-2016, 08:08 PM #34
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02-17-2016, 04:41 PM #35
Picked up a nice Flu / cold yesterday, current body temp is a balmy 102 F Gotta love having the aches, chills, soar throat, and a fever. Fun times, not.
https://www.youtube.com/watch?v=Q6gRJ6jmkYc
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02-21-2016, 04:00 PM #36
Month 2, Week 1
Monday 02-22-16
Dumbbell Shoulder Press
WARMUP = Empty Bar x 15
WARMUP = 50lbs x 10
4 sets of 12-15 reps
70lbs x 12-15
70lbs x 12-15
70lbs x 12-15
70lbs x 12-15 + 15 second rest pause on final set ( did 6 )
Barbell Up-Right Row
WARMUP = Bar x 15
30lbs x 12
30lbs x 12
30lbs x 12 + 15 second rest pause on final set
Side Lateral
3 sets of 12-15 reps
12lbs dumbbells x 12
12lbs x 12
12lbs x 12 + 15 second rest pause on final set ( did 6 )
Rest-pause on final set
Front Cable Raise
3 sets of 12-15 reps
Rest-pause on final set
12lbs dumbbells x 12
12lbs x 12
12lbs x 12 + 15 second rest pause on final set ( did 6 )
Barbell Shrug
4 sets of 12-15 reps ( each week up the wight 20lbs )
Rest-pause on final set
100lbs x 15
100lbs x 15
100lbs x 15
100lbs x 15 + 15 second rest pause on final set ( did 10 )
Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final setLast edited by Darthdingo; 02-22-2016 at 05:06 AM.
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02-23-2016, 05:21 PM #37
Phase 2, Week 1, Workout 2
Tuesday 02-23-16
- Squat = 250lbs x 1RM
3 minute rest between working sets
WARMUP = Bar x 10
WARMUP = 90lbs x 5
WARMUP = 40% @ 120lbs x 5
WARMUP = 50% @ 140lbs x 5
WARMUP = 60% @ 175lbs x 3
Working set = 225lbs x 5
Working set = 225lbs x 5
Working set = 225lbs x 5
Front Dumbbell Squat
WARMUP = 12lbs x 12
WARMUP = 20lbs x 5
40lbs x 12
40lbs x 12
40lbs x 12
Leg Extensions
3 sets of 12
Rest-pause on final set
90lbs x 12
90lbs x 12
90lbs x 12
Lying Leg Curls
3 sets of 3-5 reps
Rest-pause on final set
35lbs x 12
35lbs x 12
35lbs x 12
Crunches
3 sets of 15-20 reps*
Rest-pause on final setLast edited by Darthdingo; 02-23-2016 at 06:07 PM.
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02-24-2016, 07:14 PM #38
Phase 2, Week 5, Workout 3
Thursday 02-25-16
Barbell Bench Press
4 sets of 12-15 reps
Rest-pause on final set
WARMUP = Bar x 10
WARMUP = 50lbs x 5
90lbs x 12
90lbs x 12
90lbs x 12
90lbs x 12 + 15 second rest pause on final set ( did 5 )
Dumbbell Flat Bench Press
3 sets of 12-15 reps
Rest-pause on final set
30lbs ea x 12
30lbs ea x 12
30lbs ea x 12 + 15 second rest pause on final set ( did 6 )
Incline Dumbbell Flyes
3 sets of 12-15 reps
Rest-pause on final set
15lbs ea x 12
15lbs ea x 12
15lbs ea x 12 + 15 second rest pause on final set ( did 8 )
Triceps Pushdown
4 sets of 12-15 reps
Rest-pause on final set
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12 + 15 second rest pause on final set ( did 8 )
Overhead Dumbbell Triceps Extension behind neck
3 sets of 12-15 reps
Rest-pause on final set
25lbs x 12
25lbs x 12
25lbs x 12 + 15 second rest pause on final set ( did 8 )
Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final set
Seated Calf Raise / Use barbell across legs / feet on a block
3 sets of 25-30 reps
70lbs x 25
70lbs x 25
70lbs x 25 + 15 second rest pause on final setLast edited by Darthdingo; 02-25-2016 at 05:47 PM.
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02-26-2016, 04:37 PM #39
Phase 2, Week 1, Day 4
Friday 02-26-16
Dumbbell Bent Over Row
4 sets of 12-15 reps
Rest-pause on final set
30lbs x 15
30lbs x 14
30lbs x 13
30lbs x 12 + 15 second rest pause on final set ( did 12 )
Wide-Grip Pulldown Behind The Neck ( Sit closer ) Up weight 10lbs each week
3 sets of 12-15 reps
Rest-pause on final set
70lbs x 15
70lbs x 15
70lbs x 15 + 15 second rest pause on final set ( did 15 )
Seated Cable Rows = ( Up weight 20lbs each week )
3 sets of 12-15 reps
Rest-pause on final set
60lbs x 15
60lbs x 15
60lbs x 15 + 15 second rest pause on final set ( did 15 )
Reverse-Grip Pulldowns
3 sets of 12-15 reps
Rest-pause on final set
70lbs x 15
70lbs x 15
70lbs x 15 + 15 second rest pause on final set ( did 15 )
Barbell Curl
4 sets of 12-15 reps
Rest-pause on final set
35lbs x 12
35lbs x 12
35lbs x 12
35lbs x 12 + 15 second rest pause on final set ( did 6 )
Incline Dumbbell Curl
3 sets of 3-5 reps
Rest-pause on final set
15lbs x 12
15lbs x 12
15lbs x 12 + 15 second rest pause on final set ( did 6 )
Crunches
3 sets of 20-30 reps*
Holding 5lbs
Rest-pause on final setLast edited by Darthdingo; 02-27-2016 at 08:26 AM.
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02-26-2016, 04:44 PM #40
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02-26-2016, 06:04 PM #41
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02-28-2016, 08:56 AM #42
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02-28-2016, 11:25 AM #43
Month 2, Week 2, Day 1
Monday 02-29-16
4 sets of 9 -11 reps
Dumbbell Shoulder Press
WARMUP = Empty Bar x 15
WARMUP = 50lbs x 10
4 sets of 12-15 reps
80lbs x 9
80lbs x 9
80lbs x 9
80lbs x 9 + 15 second rest pause on final set ( did 3 )
Barbell Up-Right Row
3 sets of 9 - 11 reps
WARMUP = Bar x 15
40lbs x 11
40lbs x 10
40lbs x 9 + 15 second rest pause on final set ( did 6 )
Side Lateral
3 sets of 9 - 11 reps
15lbs dumbbells x 11
15lbs x 10
15lbs x 9 + 15 second rest pause on final set ( did 3 )
Rest-pause on final set
Front Cable Raise
3 sets of 9 - 11 reps
Rest-pause on final set
15lbs dumbbells x 9
15lbs x 9
15lbs x 9 + 15 second rest pause on final set
Barbell Shrug
4 sets of 9 - 11 reps ( each week up the wight 20lbs )
Rest-pause on final set
120lbs x 11
120lbs x 11
120lbs x 11
120lbs x 11 + 15 second rest pause on final set ( did 8 )
Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final setLast edited by Darthdingo; 02-29-2016 at 05:14 AM.
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02-29-2016, 05:29 PM #44
Phase 2, Week 2, Workout 2
Tuesday 03-01-16
- Squat = 250lbs x 1RM
3 minute rest between working sets
WARMUP = Bar x 10
WARMUP = 90lbs x 5
WARMUP = 40% @ 130lbs x 5
WARMUP = 50% @ 150lbs x 5
WARMUP = 60% @ 180lbs x 3
Working set = 230lbs x 5
Working set = 230lbs x 5
Working set = 230lbs x 5
Front Dumbbell Squat
WARMUP = 15lbs x 12
WARMUP = 25lbs x 5
50lbs x 9
50lbs x 9
50lbs x 9
Leg Extensions
3 sets of 11
Rest-pause on final set
100lbs x 11
100lbs x 11
100lbs x 11
Lying Leg Curls
3 sets of 9-11 reps
Rest-pause on final set
40lbs x 11
40lbs x 11
40lbs x 11
Crunches
3 sets of 15-20 reps*
Rest-pause on final setLast edited by Darthdingo; 03-01-2016 at 05:18 AM.
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03-03-2016, 04:45 AM #45
Month 2, Week 2, Day 3
Thursday 03-03-16
Barbell Bench Press
4 sets of 9-11 reps
Rest-pause on final set
WARMUP = Bar x 10
WARMUP = 50lbs x 5
110lbs x 9
110lbs x 10
110lbs x 11
110lbs x 9 second rest pause on final set ( did 3 )
Dumbbell Flat Bench Press
3 sets of 9-11 reps
Rest-pause on final set
35lbs ea x 9
35lbs ea x 9
35lbs ea x 12 + 15 second rest pause on final set ( did 4 )
Incline Dumbbell Flyes
3 sets of 9-11 reps
Rest-pause on final set
20lbs ea x 11
20lbs ea x 11
20lbs ea x 11 + 15 second rest pause on final set ( did 6 )
Triceps Pushdown
4 sets of 9-11 reps
Rest-pause on final set
60lbs x 11
60lbs x 11
60lbs x 11
60lbs x 11 + 15 second rest pause on final set ( did 8 )
Overhead Dumbbell Triceps Extension behind neck
3 sets of 9-11 reps
Rest-pause on final set
30lbs x 11
30lbs x 11
30lbs x 11 + 15 second rest pause on final set ( did 8 )
Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final set
Seated Calf Raise / Use barbell across legs / feet on a block
3 sets of 25-30 reps
70lbs x 25
70lbs x 25
70lbs x 25 + 15 second rest pause on final setLast edited by Darthdingo; 03-03-2016 at 05:05 AM.
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03-04-2016, 04:42 AM #46
Phase 2, Week 2, Day 4
Friday 03-04-16
Dumbbell Bent Over Row
4 sets of 9-11 reps
Rest-pause on final set
35lbs x 9
35lbs x 10
35lbs x 11
35lbs x 9 + 15 second rest pause on final set ( did 12 )
Wide-Grip Pulldown Behind The Neck ( Sit closer ) Up weight 10lbs each week
3 sets of 9-11 reps
Rest-pause on final set
80lbs x 9
80lbs x 10
80lbs x 11 + 15 second rest pause on final set ( did 15 )
Seated Cable Rows = ( Up weight 20lbs each week )
3 sets of 9-11reps
Rest-pause on final set
80lbs x 9
80lbs x 10
80lbs x 11 + 15 second rest pause on final set ( did 15 )
Reverse-Grip Pulldowns
3 sets of 9-11 reps
Rest-pause on final set
80lbs x 9
80lbs x 10
80lbs x 11 + 15 second rest pause on final set ( did 15 )
Barbell Curl
4 sets of 9-11 reps
Rest-pause on final set
40lbs x 9
40lbs x 10
40lbs x 11
40lbs x 9 + 15 second rest pause on final set ( did 6 )
Incline Dumbbell Curl
3 sets of 9-11 reps
Rest-pause on final set
20lbs x 9
20lbs x 10
20lbs x 11 + 15 second rest pause on final set ( did 6 )
Crunches
3 sets of 20-30 reps*
Holding 5lbs
Rest-pause on final set
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03-07-2016, 04:32 AM #47
Month 2, Week 3, Day 1
Monday 03-07-16
4 sets of 6-8 reps
Dumbbell Shoulder Press
WARMUP = Empty Bar x 12
WARMUP = 50lbs x 10
4 sets of 12-15 reps
100lbs x 6
100lbs x 7
100lbs x 8
100lbs x 6 + Drop set of 30% = 70lbs
Barbell Up-Right Row
3 sets of 6-8 reps
WARMUP = Bar x 10
50lbs x 6
50lbs x 7
50lbs x 8 + Drop set of 30% = 35lbs
Side Lateral
3 sets of 6-8 reps
20lbs dumbbells x 6
20lbs x 7
20lbs x 8 + Drop set of 30% = 15lbs
Front Cable Raise
3 sets of 6-8 reps
Rest-pause on final set
20lbs dumbbells x 6
20lbs x 7
20lbs x 8 + Drop set of 30% = 15lbs
Barbell Shrug
4 sets of 6-8 reps ( each week up the wight 20lbs )
Rest-pause on final set
140lbs x 6
140lbs x 7
140lbs x 8
140lbs x 8 + Drop set of 30% = 100lbs
Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final set
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03-07-2016, 07:09 AM #48
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03-08-2016, 04:47 AM #49
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03-08-2016, 04:52 AM #50
Phase 2, Week 3, Workout 2
Tuesday 03-01-16
- Squat = 250lbs x 1RM
3 minute rest between working sets
WARMUP = Bar x 10
WARMUP = 90lbs x 5
WARMUP = 40% @ 135lbs x 5
WARMUP = 60% @ 185lbs x 3
Working set = 235lbs x 5
Working set = 235lbs x 5
Working set = 235lbs x 5
Front Dumbbell Squat ( up weight 20lbs ea week )
WARMUP = 15lbs x 12
WARMUP = 30lbs x 5
70lbs x 8
70lbs x 8
70lbs x 8
Leg Extensions
3 sets of 8
Rest-pause on final set
110lbs x 8
110lbs x 8
110lbs x 8
Lying Leg Curls
3 sets of 8 reps
Rest-pause on final set
45lbs x 8
45lbs x 8
45lbs x 8
Crunches
3 sets of 15-20 reps*
Rest-pause on final setLast edited by Darthdingo; 03-08-2016 at 05:26 AM.
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03-09-2016, 06:40 PM #51
Month 2, Week 3, Day 3
Thursday 03-10-16
Barbell Bench Press
4 sets of 6-8 reps
Rest-pause on final set
WARMUP = Bar x 10
WARMUP = 50lbs x 5
WARMUP = 100lbs x 3
130lbs x 6
130lbs x 6
130lbs x 6
130lbs x 6 + Drop Set 0f 30% = 100lbs ( did 4 )
Dumbbell Flat Bench Press
3 sets of 6-8 reps
Rest-pause on final set
40lbs ea x 6
40lbs ea x 7
40lbs ea x 8 + Drop Set 0f 30% = 30lbs ( did 8 )
Incline Dumbbell Flyes
3 sets of 6-8 reps
Rest-pause on final set
25lbs ea x 8
25lbs ea x 8
25lbs ea x 8 + Drop Set 0f 30% = 20lbs ( did 8 )
Triceps Pushdown
4 sets of 6-8 reps
Rest-pause on final set
70lbs x 8
70lbs x 8
70lbs x 8
70lbs x 8 + Drop Set of 30% = 50lbs ( did 8 )
Overhead Dumbbell Triceps Extension behind neck
3 sets of 6-8 reps
Rest-pause on final set
35lbs x 8
35lbs x 8
35lbs x 8 + Drop Set of 30% = 25lbs ( did 8 )
Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final set
Seated Calf Raise / Use barbell across legs / feet on a block
3 sets of 25-30 reps
70lbs x 25
70lbs x 25
70lbs x 25 + 15 second rest pause on final setLast edited by Darthdingo; 03-10-2016 at 05:43 AM.
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03-11-2016, 04:40 AM #52
Phase 2, Week 3, Day 4
Friday 03-11-16
Dumbbell Bent Over Row
4 sets of 6-8 reps
Rest-pause on final set
40lbs x 6
40lbs x 7
40lbs x 8
40lbs x 8 + Drop Set of 30% = 30lbs x 8
Wide-Grip Pulldown Behind The Neck ( Sit closer ) Up weight 10lbs each week
3 sets of 6-8 reps
Rest-pause on final set
90lbs x 6
90lbs x 7
90lbs x 8 + Drop Set of 30% = 70lbs x ( did 15 )
Seated Cable Rows = ( Up weight 20lbs each week )
3 sets of 6-8 reps
Rest-pause on final set
100lbs x 6
100lbs x 7
100lbs x 8 + Drop Set of 30% = 70lbs x ( did 15 )
Reverse-Grip Pulldowns
3 sets of 6-8 reps
Rest-pause on final set
90lbs x 6
90lbs x 7
90lbs x 8 + Drop Set of 30% = 70lbs x ( did 15 )
Barbell Curl
4 sets of 6-8 reps
Rest-pause on final set
45lbs x 6
45lbs x 7
45lbs x 8
45lbs x 6 + Drop Set of 30% = 30lbs x 8
Incline Dumbbell Curl
3 sets of 6-8 reps
Rest-pause on final set
25lbs x 6
25lbs x 7
25lbs x 8 + Drop Set of 30% = 15lbs ( did 8 )
Crunches
3 sets of 20-30 reps*
Holding 5lbs
Rest-pause on final setLast edited by Darthdingo; 03-11-2016 at 05:12 AM.
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03-11-2016, 06:09 AM #53
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335225
Just checking in on ya...
Looking good so far. Any problems with it?My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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03-13-2016, 08:10 AM #54
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03-13-2016, 08:14 AM #55
Month 2, Week 4, Day 1
Monday 03-14-16
4 sets of 3-5 reps
Dumbbell Shoulder Press
WARMUP = Empty Bar x 12
WARMUP = 50lbs x 10
WARMUP = 80lbs x 3
4 sets of 3-5 reps
110lbs x 3
110lbs x 3
110lbs x 3
110lbs x 3 + Drop set of 30% = 80lbs ( did 8 )
Barbell Up-Right Row
3 sets of 3-5 reps
WARMUP = Bar x 10
60lbs x 5
60lbs x 5
60lbs x 5 + Drop set of 30% = 40lbs ( did 10 )
Side Lateral
3 sets of 3-5 reps
25lbs dumbbells x 3
25lbs x 4
25lbs x 8 + Drop set of 30% = 12lbs ( did 15 )
Front Cable Raise
3 sets of 3-5 reps
Rest-pause on final set
25lbs dumbbells x 5
25lbs x 4
25lbs x 3 + Drop set of 30% = 15lbs ( did 10 )
Barbell Shrug
4 sets of 3-5 reps ( each week up the wight 20lbs )
Rest-pause on final set
160lbs x 5
160lbs x 5
160lbs x 5
160lbs x 5 + Drop set of 30% = 110lbs ( did 15 )
Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final setLast edited by Darthdingo; 03-14-2016 at 05:38 AM.
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03-16-2016, 04:46 PM #56
Phase 2, Week 4, Workout 2
Tuesday 03-15-16
- Squat = 250lbs x 1RM
3 minute rest between working sets
WARMUP = Bar x 10
WARMUP = 90lbs x 5
WARMUP = 40% @ 140lbs x 5
WARMUP = 60% @ 190lbs x 3
Working set = 240lbs x 5
Working set = 240lbs x 5
Working set = 240lbs x 5
Front Dumbbell Squat ( up weight 20lbs ea week )
WARMUP = 20lbs x 12
WARMUP = 40lbs x 5
90lbs x 8
90lbs x 8
90lbs x 8
Leg Extensions
3 sets of 8
Rest-pause on final set
120lbs x 8
120lbs x 8
120lbs x 8
Lying Leg Curls
3 sets of 8 reps
Rest-pause on final set
50lbs x 8
50lbs x 8
50lbs x 8
Crunches
3 sets of 15-20 reps*
Rest-pause on final set
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03-17-2016, 05:20 AM #57
Month 2, Week 4, Day 3
Thursday 03-17-16
Barbell Bench Press
4 sets of 3-5 reps
Rest-pause on final set
WARMUP = Bar x 10
WARMUP = 50lbs x 5
WARMUP = 100lbs x 3
150lbs x 3
150lbs x 3
150lbs x 3
150lbs x 3 + Drop Set 0f 30% = 110lbs ( did 6 )
Dumbbell Flat Bench Press
3 sets of 3-5 reps
Rest-pause on final set
50lbs ea x 3
50lbs ea x 5
50lbs ea x 5 + Drop Set 0f 30% = 35lbs ( did 9 )
Incline Dumbbell Flyes
3 sets of 6-8 reps
Rest-pause on final set
30lbs ea x 5
30lbs ea x 5
30lbs ea x 5 + Drop Set 0f 30% = 20lbs ( did 8 )
Triceps Pushdown
4 sets of 3-5 reps
Rest-pause on final set
80lbs x 5
80lbs x 5
80lbs x 5
80lbs x 5 + Drop Set of 30% = 55lbs ( did 9 )
Overhead Dumbbell Triceps Extension behind neck
3 sets of 6-8 reps
Rest-pause on final set
40lbs x 5
40lbs x 5
40lbs x 5 + Drop Set of 30% = 30lbs ( did 9 )
Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final set
Seated Calf Raise / Use barbell across legs / feet on a block
3 sets of 25-30 reps
70lbs x 25
70lbs x 25
70lbs x 25 + 15 second rest pause on final setLast edited by Darthdingo; 03-18-2016 at 05:13 AM.
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03-17-2016, 08:31 AM #58
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03-19-2016, 06:25 AM #59
Phase 2, Week 3, Day 4
Friday 03-18-16
Dumbbell Bent Over Row
4 sets of 3-5 reps
Rest-pause on final set
50lbs x 5
50lbs x 5
50lbs x 5
50lbs x 5 + Drop Set of 30% = 35lbs x 8
Wide-Grip Pulldown Behind The Neck ( Sit closer ) Up weight 10lbs each week
3 sets of 3-5 reps
Rest-pause on final set
100lbs x 5
100lbs x 5
100lbs x 5+ Drop Set of 30% = 75lbs x ( did 15 )
Seated Cable Rows = ( Up weight 20lbs each week )
3 sets of 3-5 reps
Rest-pause on final set
120lbs x 5
120lbs x 5
120lbs x 5 + Drop Set of 30% = 90lbs x ( did 15 )
Reverse-Grip Pulldowns
3 sets of 3-5 reps
Rest-pause on final set
100lbs x 5
100lbs x 5
100lbs x 5 + Drop Set of 30% = 75lbs x ( did 15 )
Barbell Curl
4 sets of 3-5 reps
Rest-pause on final set
50lbs x 3
50lbs x 4
50lbs x 5
50lbs x 5+ Drop Set of 30% = 35lbs x 9
Incline Dumbbell Curl
3 sets of 3-5 reps
Rest-pause on final set
30lbs x 3
30lbs x 4
30lbs x 5 + Drop Set of 30% = 20lbs ( did 9 )
Crunches
3 sets of 20-30 reps*
Holding 5lbs
Rest-pause on final setLast edited by Darthdingo; 03-19-2016 at 07:53 AM.
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03-20-2016, 07:44 AM #60
Month 3, Week 1, Workout 1
Monday 03-21-16
Dumbbell Shoulder Press
WARMUP = Empty Bar x 12
WARMUP = 50lbs x 6
4 sets of 12-15 reps
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12 + 15 second rest pause on final set ( did 4 )
Side Lateral
3 sets of 12-15 reps
12lbs dumbbells x 12
12lbs x 12
12lbs x 14 + 15 second rest pause on final set ( did 6 )
Rest-pause on final set
Standing Dumbbell Up-Right Row
WARMUP = Bar x 12
20lbs ea x 12
20lbs x 12
20lbs x 14 + 15 second rest pause on final set
Seated Bent-Over Rear Delt Raise
3 sets of 12-15 reps
Rest-pause on final set
10lbs dumbbells x 12
10lbs x 13
10lbs x 14 + 15 second rest pause on final set ( did 6 )
Dumbbell Shrug
4 sets of 12-15 reps ( each week up the wight 20lbs )
Rest-pause on final set
50lbs ea x 15
50lbs x 15
50lbs x 15
50lbs x 15 + 15 second rest pause on final set ( did 10 )
Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final setLast edited by Darthdingo; 03-21-2016 at 04:59 AM.
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