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Havoc!
- Thread starter MrMuscle
- Start date
BigBazooka
New member
MrMucus. I've noticed that on fridays, havoc is beating up a cum-filled pinata condom w/his wiener, made by SSME, so you might wanna contact him on monday.
Glad to hear that arm routine is working. Maybe you'll get those bad boys to 13 inches before summer
Glad to hear that arm routine is working. Maybe you'll get those bad boys to 13 inches before summer
MrMuscle
New member
Day 1: Chest
(A)Incline Press, Flat Dumbell Presses, Incline Flyes, Flat Machine Presses
(B)Bench Press, Incline Dumbell Presses, Flat Flyes, Cable Crossovers
Day 2: Abs/Calves
8 ab exercises, Standing Calf Raises and Donkey or Single leg calf raises
Day 3: Back
(A)Deadlifts, Seated Cable Rows, T Bar Rows
(B) Bent Over Rows, Dumbell Rows, Pullups
Day 4: Shoulders
(A)Dumbell Presses, Standing Laterals, Rear delt machine
(B)Single Cable Laterals, Seated Shrugs, Bent over laterals
Day 5: Bi's/Tri's
(A)Barbell Curls/Skull Crushers, Seated Dumbell Curls/Reverse Pushdowns, Machine Curls/Single Tri Extension.
(B)Cable Curls/Rope Pushdowns, Incline Curls/Inner Grip Pushups, Concentrations Curls/Dips(everything is supersetted)
Day 6: Legs
(A) Front Squats, Hack Squats, Lying Leg Curl, Extensions, Stiff LDL
(B)Leg Press, Lunges with some type of weight, Extensions, single leg curls, seated leg curls
+seated calf raises(maybe 4 sets of 30) and 3 -4 sets of 20 on the leg press
Day 7: rest
Rep range 10-15 on regular exercises
Reverse pyramiding on the basic first exercises. 4 reps, 8 reps and 12 reps
(A)Incline Press, Flat Dumbell Presses, Incline Flyes, Flat Machine Presses
(B)Bench Press, Incline Dumbell Presses, Flat Flyes, Cable Crossovers
Day 2: Abs/Calves
8 ab exercises, Standing Calf Raises and Donkey or Single leg calf raises
Day 3: Back
(A)Deadlifts, Seated Cable Rows, T Bar Rows
(B) Bent Over Rows, Dumbell Rows, Pullups
Day 4: Shoulders
(A)Dumbell Presses, Standing Laterals, Rear delt machine
(B)Single Cable Laterals, Seated Shrugs, Bent over laterals
Day 5: Bi's/Tri's
(A)Barbell Curls/Skull Crushers, Seated Dumbell Curls/Reverse Pushdowns, Machine Curls/Single Tri Extension.
(B)Cable Curls/Rope Pushdowns, Incline Curls/Inner Grip Pushups, Concentrations Curls/Dips(everything is supersetted)
Day 6: Legs
(A) Front Squats, Hack Squats, Lying Leg Curl, Extensions, Stiff LDL
(B)Leg Press, Lunges with some type of weight, Extensions, single leg curls, seated leg curls
+seated calf raises(maybe 4 sets of 30) and 3 -4 sets of 20 on the leg press
Day 7: rest
Rep range 10-15 on regular exercises
Reverse pyramiding on the basic first exercises. 4 reps, 8 reps and 12 reps
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