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Shoulders and Biceps
Hello All,
I was not able to hit my traps or forearms directly. But I will do that tomorrow. I will do some forearm work, calves, ab work, and trap work. Nothing too crazy.
Seated DB Press: 20 x 20 30 x 15 40 x 7,6
Lateral Raises: 8 x 15,15,12,17,15
Rear Flys: 5 x 20 8 x 10 5 x 15
Face Pulls: 11 x 10 x 3
Rear Machine Flys: 30 x 15
Reverse Curls: 20 x 20 30 x 15 45 x 12,10
Hammer Curls: 15 x 20 2…
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Body Building Split for the 6 Day Work Week
Body Building Split for the 6 Day Work Week
Hello All,
So I may have FINALLY come up with a workout split that works for my schedule and time slots. Here goes. Exercises and days may change, but it all depends if my schedule changes and if I get enough sleep.
Legs, Saturday or Sunday Squat Variation Deadlift Variation Hand Gripper, Forearm Roller
Chest, Back and Forearms, Monday Incline Bench Wide Lat Pulldown Flat Bench Cable Row Dips Chin…
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Candito 6-Week Periodization Muscular Condition/Hypertrophy Session 4 and 5
Hello All,
These 2 workouts were great! I would say they were moderately difficult.
Bench Press: 45 x 10 75 x 4 100 x 4 115 x 10 125 x 8 135 x 6
DB Row: 25 x 10 40 x 10 55 x 6 x 2 40 x 12
Military Press: 45 x 12 75 x 10 85 x 8 90 x 6
Band Row: Purple: 3 x 15
NG BB Curl: 45 x 15,10,10
DB Curl: 25 x 12,10,12
Session 2
Hello All,
Bench Press: 45 x 40 75 x 5 100 x 4 115 x 4 125 x 9
DB Row: 25 x 10 40…
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Candito 6 Week Periodization - Muscle Condition Day 3
Hello All,
I was very excited to start today! i did some light optional movements while at work. Other than that. I definitely felt good about today. Tomorrow is basically leg day with some optional exercises. I will probably find somewhere to do some pull ups also during the day. Just to get in some extra back work.
Bench Press: 45 x 10 80 x 10 110 x 10 120 x 8 125 x 6
DB Row: 40 x 10 x 2 52.5 x…
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Saturday Session - Back, Chest, Quads
Hello All,
Now for this day I will start off with the back exercises. Pendlay Row and DB row. Then go on to the bench, and then the barbell Squat. Here is what the plan will be.
Pendlay Row: 75 x 10 x 2 105 x 10-12 x 4
Dumbell Row: 35 x 8-10 45 x 10 x 4
Bench Press: 45 x 20 75 x 10 95 x 10 115 x 8-10 x 4
Squat: 95 x 6-10 x 2 135 x 10 x 5
Incline DB Press: 25 x 15 35 x 10 45 x 12-15 x 4
Incline…
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Training Session and Next Session
Training Session
Hello All,
It has been a while. I took about a week off from lifting. I didn’t even post my last session. I been very lazy.
High Bar Squat: 95 x 6 115 x 6 165 x 6: Weights felt a little heavy today so I just dropped down the intensity and decided to work on form. 185 x 1 135 x 4 x 6: These were pause squats.
Bench Press: decided to work on form with the BP. 45 x 10 75 x 4 95 x 4 x 6
Pendlay Row:
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Maintenance Cycle: Week 1 Day 4
Maintenance Cycle: Week 1 Day 4
Dumbbell Incline Press: 35 x 10 45 x 10 x 2
Cable Row: 88 x 10 104 x 10 x 2
Lat Pulldown: 88 x 10 104 x 10 x 2
Pull Ups: 64 Reps 8,7,5,5,5 x 2
Dips: 15,17
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Maintenance Cycle: Week 1 Day 1
High bar Squat: just 2 work sets of 190. going to 4 sets of 6 on squat and bench on the same day would be too much of a change too soon. maybe next cycle or something. 105 x 4 x 2 155 x 4 190 x 6 x 2: This felt very difficult. But i was able to push through. at 162lbs bw, i thought this was great! 115 x 15 @~60% of 190lbs
Bench: 75 x 6 95 x 4 115 x 4 135 x 6 x 2 65 x 15
Sumo Deadlift: 155 x 6 205…
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