You should post your workout routines for others pairing slaves. I admire you and would like to become a muscle slave/boy like you b
slave has gotten this request a few times, so it is posting its current program, Sirs. This program will get a shake up before the summer, as it is important to always change the program around to shock the muscled for more growth, Sirs.
Light weight/High rep week
Sunday—Chest, calves, abs, cardio
dumbbell benchpress—4 sets x 12 reps
dumbbell incline benchpress—3 sets x 12 reps
dumbbell decline benchpress—3 sets x 12 reps
machine flies—3 sets x 12 reps
machine standing calf raises—4 sets x 25 reps
seated calf raises—4 sets x 25 reps
crunches—3 sets x 25 reps
hip raises—3 sets x 20 reps
plank—2 sets x 90 sec + 1 set x 105 sec
hanging knee raise oblique crush—3 sets x 25 reps per side
20 minutes cardio, interval training if legs are not overtrained
Monday—biceps, triceps, glutes, abs, cardio
ez bar curls—4 sets x 12 reps
preacher curls with ez bar—3 sets x 12 reps
overhead cable curls —3 sets x 12 reps
concentration curls—3 sets x 12 reps
narrow grip bench press—4 sets x 12 reps
machine dips—4 sets x 12 reps
machine overhead extension—3 sets x 12 reps
cable straight bar press down— 3 sets x 12 reps
cable rope press down—3 sets x 12 reps
barbell lunges—4 sets x 12 reps per leg
kettle bell hip thrusts—4 sets x 12 reps
abductor machine—4 sets x 12 reps
crunches—3 sets x 25 reps
hip raises—3 sets x 20 reps
plank—2 sets x 90 sec + 1 set x 105 sec
hanging knee raise oblique crush—3 sets x 25 reps per side
20 minutes cardio, interval training if legs are not overtrained
pull ups—4 sets x 10 reps
seated cable rows—4 sets x 12 reps
t-bar rows—3 sets x 12 reps
cable pull downs—3 sets x 12 reps
cable straight arm pulldowns—3 sets x 12 reps
incline bench hip raises—3 sets x 25 reps
crunches—3 sets x 25 reps
plank—2 sets x 90 sec + 1 set x 105 sec
hanging knee raise oblique crush—3 sets x 25 reps per side
W shoulder press—4 sets x 12 reps
barbell upright rows—3 sets x 12 reps
dumbbell side raises—3 sets x 12 reps
leaning dumbbell side raises—3 sets x 12 reps per arm
machine rear delt flies—3 sets x 12 reps per arm
crunches—3 sets x 25 reps
hip raises—3 sets x 20 reps
plank—2 sets x 90 sec + 1 set x 105 sec
hanging knee raise oblique crush—3 sets x 25 reps per side
Thursday—legs, glutes, calves
front squats—3 sets x 12 reps
straight leg deadlifts—4 sets x 12 reps
machine seated leg curls—3 sets x 12 reps
sumo deadlifts—4 sets x 12 reps
kettle bell hip thrusts—4 sets x 12 reps
abductor machine—4 sets x 12 reps
machine donkey calf raises—4 sets x 25 reps
seated calf raises—4 sets x 25 reps
Friday—biceps, triceps and abs
ez bar curls—4 sets x 12 reps
preacher curls with ez bar—3 sets x 12 reps
overhead cable curls —3 sets x 12 reps
concentration curls—3 sets x 12 reps
narrow grip bench press—4 sets x 12 reps
machine dips—4 sets x 12 reps
machine overhead extension—3 sets x 12 reps
cable straight bar press down— 3 sets x 12 reps
cable rope press down—3 sets x 12 reps
crunches—3 sets x 25 reps
hip raises—3 sets x 20 reps
plank—2 sets x 90 sec + 1 set x 105 sec
hanging knee raise oblique crush—3 sets x 25 reps per side
Saturday—shoulders, abs, cardio
W shoulder press—4 sets x 12 reps
barbell upright rows—3 sets x 12 reps
dumbbell side raises—3 sets x 12 reps
leaning dumbbell side raises—3 sets x 12 reps per arm
machine rear delt flies—3 sets x 12 reps per arm
incline bench hip raises—3 sets x 25 reps
crunches—3 sets x 25 reps
plank—2 sets x 90 sec + 1 set x 105 sec
hanging knee raise oblique crush—3 sets x 25 reps per side
20 minutes cardio, interval training if legs are not overtrained
Heavy weight/Low rep week
Sunday—Chest, calves, abs, cardio
dumbbell benchpress—4 sets x 6 reps
dumbbell incline benchpress—4 sets x 6 reps
dumbbell decline benchpress—4 sets x 6 reps
machine flies—4 sets x 6 reps
machine standing calf raises—4 sets x 25 reps
seated calf raises—4 sets x 25 reps
crunches—3 sets x 25 reps
hip raises—3 sets x 20 reps
plank—2 sets x 90 sec + 1 set x 105 sec
hanging knee raise oblique crush—3 sets x 25 reps per side
20 minutes cardio, interval training if legs are not overtrained
Monday—biceps, triceps, glutes, abs, cardio
ez bar curls—4 sets x 6 reps
preacher curls with ez bar—4 sets x 6 reps
overhead cable curls —4 sets x 6 reps
concentration curls—4 sets x 6 reps
narrow grip bench press—4 sets x 6 reps
machine dips—4 sets x 6 reps
machine overhead extension—4 sets x 6 reps
cable straight bar press down— 4 sets x 6 reps
cable rope press down—4 sets x 6 reps
barbell lunges—4 sets x 6 reps per leg
kettle bell hip thrusts—4 sets x 12 reps
abductor machine—4 sets x 6 reps
crunches—3 sets x 25 reps
hip raises—3 sets x 20 reps
plank—2 sets x 90 sec + 1 set x 105 sec
hanging knee raise oblique crush—3 sets x 25 reps per side
20 minutes cardio, interval training if legs are not overtrained
pull ups—4 sets x 10 reps
seated cable rows—4 sets x 6 reps
t-bar rows—4 sets x 6 reps
cable pull downs—4 sets x 6 reps
cable straight arm pulldowns—4 sets x 6 reps
incline bench hip raises—3 sets x 25 reps
crunches—3 sets x 25 reps
plank—2 sets x 90 sec + 1 set x 105 sec
hanging knee raise oblique crush—3 sets x 25 reps per side
W shoulder press—4 sets x 6 reps
barbell upright rows—4 sets x 6 reps
dumbbell side raises—4 sets x 6 reps
leaning dumbbell side raises—4 sets x 6 reps per arm
machine rear delt flies—4 sets x 6 reps per arm
crunches—3 sets x 25 reps
hip raises—3 sets x 20 reps
plank—2 sets x 90 sec + 1 set x 105 sec
hanging knee raise oblique crush—3 sets x 25 reps per side
Thursday—legs, glutes, calves
front squats—3 sets x 6 reps
straight leg deadlifts—4 sets x 6 reps
machine seated leg curls—3 sets x 6 reps
sumo deadlifts—4 sets x 6 reps
kettle bell hip thrusts—4 sets x 12 reps
abductor machine—4 sets x 6 reps
machine donkey calf raises—4 sets x 25 reps
seated calf raises—4 sets x 25 reps
Friday—biceps, triceps and abs
ez bar curls—4 sets x 6 reps
preacher curls with ez bar—4 sets x 6 reps
overhead cable curls —4 sets x 6 reps
concentration curls—4 sets x 6 reps
narrow grip bench press—4 sets x 6 reps
machine dips—4 sets x 6 reps
machine overhead extension—4 sets x 6 reps
cable straight bar press down— 4 sets x 6 reps
cable rope press down—4 sets x 6 reps
crunches—3 sets x 25 reps
hip raises—3 sets x 20 reps
plank—2 sets x 90 sec + 1 set x 105 sec
hanging knee raise oblique crush—3 sets x 25 reps per side
Saturday—shoulders, abs, cardio
W shoulder press—4 sets x 6 reps
barbell upright rows—4 sets x 6 reps
dumbbell side raises—4 sets x 6 reps
leaning dumbbell side raises—4 sets x 6 reps per arm
machine rear delt flies—4 sets x 6 reps per arm
incline bench hip raises—3 sets x 25 reps
crunches—3 sets x 25 reps
plank—2 sets x 90 sec + 1 set x 105 sec
hanging knee raise oblique crush—3 sets x 25 reps per side
20 minutes cardio, interval training if legs are not overtrained