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I decided to film my current chest workout just to show you all currently what I am doing.
During my years of lifting weights I have tried many different things in terms of form, reps, sets etc. You have to figure out what works best for you and the only way you will do that is by trying many different things and different ways.
When it comes to form if you read up about it there are so many right ways and wrong ways, easy ways and hard ways. In the end I chose to go with a specific way and that’s what works for me. When I do any sort of chest work bench, dumbbell presses, exercises like that I ALWAYS keep my elbows parallel (90 degrees) when bringing the weight down towards my chest. I have found through many injuries and pain that if I go any further not only is it hard on my joints but it is extremely painful and can cause some serious injuries. I will discuss this more in another article as to why, but you will have to come back to read up on that another time.
Here’s The Workout
Dumbbell Presses 3X10
Bench Press 3X10
Pec Flies 3X10
Decline Presses 3X10
So you want big calves?
Well we all do. I personally have found working out calves extremely difficult and challenging. After doing a lot of reading and going through many various exercises I have finally put together what I feel is a great routine and wanted to share it all with you.
To start off please make sure you stretch your calves pretty well, trust me.
The secret to this workout is the placement of your heals. Since the rep range is 30 for 2 sets I do 10 reps with my feet straight, 10 reps with my heals pointed out and 10 reps with my heals pointed in. Watch this quick video to seethe foot placements.
Workout
Seated Calf Raise 2 sets X 30
Leg Press Calf Raises 2 sets X 30
Standing Calf Raises 2 sets X 30
So there’s the workout. Easy enough when its all said and done however once you start doing this and you find your perfect weight range your calves will be screaming but at the same time growing!
For even better results add this workout in on days that you have shorter workouts.
So go take your pre workout and get this workout in.
Get Big!
Six Weeks To Sick Arms
By: Jim Stoppani, Ph.D.May 23, 2011
When I used to train at Gibson’s Gym in Manchester, Connecticut, one of the slogans on the back of the gym T-shirts read, “It doesn’t matter what kind of car you drive. What matters is the size of the arms hanging out of the window.”
Big arms not only symbolize masculinity, but they’re also the most visible body part you have. So it’s no surprise that big arms seem to be what every guy, and even many women, want.
Regardless of where you’re starting from, this 6-week program will heap a noticeable amount of size onto your arms. Some of you can expect to put on an inch or more on your arms by the end.
This 6-week program is a progression that ramps up the training frequency (how often you train arms each week) starting at once per week in week one; twice per week in week two; and three times per week in weeks three through five. Then you back way off in the final week, number six, to just once per week again.
Trust me, there’s a method to this madness.
Week one is designed to annihilate your biceps and triceps. You’ll pull out all the stops, using negative rep training to really destroy every single muscle fiber you can in your arms.
You’ll need a good week to recover from this onslaught. The next week pops your guns with lighter weight and higher reps. Volume will be low in these workouts, by design. You’ll still be recovering from the previous week.
Big arms not only symbolize masculinity, but they’re
also the most visible body part you have.
also the most visible body part you have.
These workouts will help you to better recover from the previous week and will get you ready for the crazy three weeks that are to come.
In weeks three, four, and five, you will be hitting arms three times per week. If you think that sounds like overtraining, you’re precisely right. But overtraining does not happen immediately. It takes several weeks to actually become overtrained. The technical term for training that can lead to overtraining is called overreaching.
And what’s interesting about overreaching is that research shows that if your diet is adequate in calories, protein and carbs, as well as the right supplements, then you can actually capitalize on overreaching and turn it into a way to grow bigger and stronger.
Several studies from the university of Connecticut have shown that when subjects overreach for several weeks, during the two weeks following, they grow significantly bigger and stronger while taking it easy. The key is to stop the overreaching just before it turns into overtraining.
That’s why you’ll be training arms three times per week in weeks three through five and then switch it up to just once per week in week six. I also suggest that the week after week six you take it fairly easy on your arms and train them just once that week before getting back into any serious training programs.
These workouts will help you to better recover from the previous week and will get you ready for the crazy three weeks that are to come.
The 3-day a week arm training not only is designed to shock your muscles into growing with frequent and intense workouts that cause overreaching, but it also takes advantage of the staircase effect for building muscle.
This refers to the fact that training activates genes in muscle fibers that are responsible for the many of the adaptations that take place, such as muscle growth and strength increases.
For example, consistent training activates certain genes that result in building more muscle fiber protein, which means more muscle size and strength. These genes are typically activated over hours, with some remaining activated for days.
Repeated workouts, if timed appropriately, can build upon the activation of the genes to reach an even higher activity level and greater muscle growth. This is referred to as the staircase effect.
In other words, let’s say a certain gene involved in muscle growth is activated by a workout to the point that its activity is boosted by 100% following the workout, then slowly declines in activity over the next few days so that the day after the workout it is still up by 75%, and the second day after the workout it is up by 50%, then the third day it is up by just 25%, and finally on the fourth day after the workout it is back to the original level.
If you performed the workout on the fourth day after the first workout or later, then that gene would be bumped back up to 100% of its originally activity.
However, if you worked out on the second day after the first workout, when the gene was still up by 50%, then you could potentially bump up its activity to 150%. This could lead to even greater muscle growth and strength gains than if you waited to train again after the fourth day or later, like one week later.
This is one reason why training a muscle group every 48 hours could lead to even greater muscle growth and strength gains than training every seven days.
Of course, this program is not all about training frequency. While moving to more frequent workouts can help you to build extra size on your arms, to really get them up there in size will require pulling out all the stops. So intensity techniques, likedrop sets, forced reps, rest pause, negative reps and supersets will be key in forcing them to grow.
These techniques will not only put more stress on the muscle, but they are also known to boost growth hormone levels. In fact, one study from Finland reported that subjects doing forced reps increased GH levels 3 times higher than when they just stopped after reaching muscle failure.
Intensity techniques, like drop sets, forced reps, rest pause, negative reps and super sets will be key in forcing your arms to grow.
That extra growth hormone will be put to good use initiating muscle recovery and growth that will get that tape measure stretching. Another study reported in theJournal Medicine & Science in Sports & Exercise that subjects using negative rep training led to high GH levels.
Another key element to this program is the constant switching up of weight amd rep ranges every workout to keep your arms growing. This is known as periodization, and research confirms that using periodization, which is the continual cycling of weight and rep ranges, produces the greatest gains in muscle size and strength.
One form of periodization that appears to be superior to other forms is called undulating periodizaion, which is simply the constant switching up of weight and rep ranges every workout. Research studies from both Brazil and the University of Connecticut have supported this form of training for making continued gains.
Since you’ll be training arms pretty much every other day during weeks three, four and five, you may be worried about your arms still being sore when you train them. Don’t be.
Research from Japan shows that when subjects workout intensely to cause muscle pain and train that muscle again just two days later and again four days later when the muscle is still sore, it does not impede recovery. Plus this can actually help them grow.
One study found that when subjects trained the same muscle group just two days, the catabolic hormone cortisol was lower. Since cortisol competes with testosterone, having lower cortisol levels during and after workouts can make you more anabolic and allow your testosterone to better enhance muscle growth.
Training Splits
To properly hit your arms during these 6 weeks, you’ll need to alternate your training split. Each week you will follow a four-day training split.
However, based on the week and number of times you are training arms, you will be training on four different days of the week and pairing up different muscle groups each week.
Use the following training splits for each week of the Six Weeks to Sick Arms program.
Week 1:
Use this training split during week one:
- Monday: Triceps/Biceps
- Tuesday: Legs/Calves
- Wednesday: Off
- Thursday: Back/Abs
- Friday: Chest/Shoulders/Traps
- Saturday: Off
- Sunday: Off
Week 2:
Use this training split during week two:
- Monday: Triceps/Biceps
- Tuesday: Back/Legs/Calves
- Wednesday: Off
- Thursday: Biceps/Tricep
- Friday: Chest/Shoulders/Traps/Abs
- Saturday: Off
- Sunday: Off
Weeks 3-5:
Use this split during weeks three, four and five:
- Monday: Triceps/Biceps
- Tuesday: Chest/Shoulders/Traps/Abs
- Wednesday: Back/Biceps/Triceps
- Thursday: Off
- Friday: Biceps/Triceps
- Saturday: Back/Legs/Calves
- Sunday: Off
Week 6:
Use this training split during week six:
- Monday: Chest, Abs
- Tuesday: Back, Calves
- Wednesday: Off
- Thursday: Shoulders/Traps/Legs
- Friday: Triceps/Biceps
Six Weeks To Sick Arms Workouts
Week 1:
Monday: Triceps/Biceps
TRICEPS
Close-Grip Barbell Bench Press
3 sets of 3-5 reps*
2-3 min rest
3 sets of 3-5 reps*
2-3 min rest
Close-Grip Barbell Bench Press
3 sets of 6-8 reps#
2-3 min rest
3 sets of 6-8 reps#
2-3 min rest
Seated Triceps Press
3 sets of 6-8 reps^
2-3 min rest
3 sets of 6-8 reps^
2-3 min rest
Triceps Pushdown
3 sets of 6-8 reps^
2-3 min rest
3 sets of 6-8 reps^
2-3 min rest
BICEPS
Barbell Curl
3 sets of 3-5 reps*
2-3 min rest
3 sets of 3-5 reps*
2-3 min rest
Barbell Curl
3 sets of 6-8 reps#
2-3 min rest
3 sets of 6-8 reps#
2-3 min rest
Incline Dumbbell Curl
3 sets of 6-8 reps^
2-3 min rest
3 sets of 6-8 reps^
2-3 min rest
Preacher Curl
3 sets of 6-8 reps^
2-3 min rest
3 sets of 6-8 reps^
2-3 min rest
#Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.*To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.
^Do two drop sets on the last set by immediately reducing the weight by 20-30% and continuing the set.
Week 2:
Monday: Triceps/Biceps
TRICEPS
Triceps Pushdown
3 sets of 15-20 reps
1 min rest
3 sets of 15-20 reps
1 min rest
Lying Triceps Press
3 sets of 15-20 reps
1 min rest
3 sets of 15-20 reps
1 min rest
Seated Triceps Press
3 sets of 15-20 reps
1 min rest
3 sets of 15-20 reps
1 min rest
BICEPS
Incline Dumbbell Curl
3 sets of 15-20 reps
1 min rest
3 sets of 15-20 reps
1 min rest
Two-Arm Dumbbell Preacher Curl
3 sets of 15-20 reps
1 min rest
3 sets of 15-20 reps
1 min rest
Hammer Curls
3 sets of 15-20 reps
1 min rest
3 sets of 15-20 reps
1 min rest
Thursday: Biceps/Triceps
BICEPS
Close-Grip EZ Bar Curl
3 sets of 20-25 reps
1 min rest
3 sets of 20-25 reps
1 min rest
High Cable Curls
3 sets of 20-25 reps
1 min rest
3 sets of 20-25 reps
1 min rest
Standing Biceps Cable Curl(behind the back)
3 sets of 20-25 reps
1 min rest
3 sets of 20-25 reps
1 min rest
TRICEPS
Dips – Triceps Version
3 sets to failure
1 min rest
3 sets to failure
1 min rest
Cable Rope Overhead Triceps Extension
3 sets of 20-25 reps
1 min rest
3 sets of 20-25 reps
1 min rest
Triceps Pushdown
3 sets of 20-25 reps
1 min rest
3 sets of 20-25 reps
1 min rest
Week 3:
Monday: Triceps/Biceps
TRICEPS
Close-Grip Barbell Bench Press
3 sets of 3-5 reps*
2-3 min rest
3 sets of 3-5 reps*
2-3 min rest
Close-Grip Barbell Bench Press
3 sets of 4-6 reps#
2-3 min rest
3 sets of 4-6 reps#
2-3 min rest
Seated Triceps Press
3 sets of 4-6 reps^
2-3 min rest
3 sets of 4-6 reps^
2-3 min rest
Triceps Pushdown
3 sets of 4-6 reps^
2-3 min rest
3 sets of 4-6 reps^
2-3 min rest
BICEPS
Barbell Curl
3 sets of 3-5 reps*
2-3 min rest
3 sets of 3-5 reps*
2-3 min rest
Barbell Curl
3 sets of 4-6 reps#
2-3 min rest
3 sets of 4-6 reps#
2-3 min rest
Incline Dumbbell Curl
3 sets of 4-6 reps^
2-3 min rest
3 sets of 4-6 reps^
2-3 min rest
Preacher Curl
3 sets of 4-6 reps^
2-3 min rest
3 sets of 4-6 reps^
2-3 min rest
#Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.*To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.
^Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.
Wednesday: Biceps/Triceps
BICEPS
Concentration Curls
3 sets of 10-12 reps
1-2 min rest
3 sets of 10-12 reps
1-2 min rest
Standing Biceps Cable Curl(behind the back)
3 sets of 20-25 reps*
1 min rest
3 sets of 20-25 reps*
1 min rest
Machine Preacher Curls
3 sets of 10-12 reps
1-2 min rest
3 sets of 10-12 reps
1-2 min rest
TRICEPS
Standing One-Arm Dumbbell Triceps Extension
3 sets of 10-12 reps
1-2 min rest
3 sets of 10-12 reps
1-2 min rest
Triceps Pushdown
3 sets of 10-12 reps
1-2 min rest
3 sets of 10-12 reps
1-2 min rest
Bench Dips
3 sets of 10-12 reps
1-2 min rest
3 sets of 10-12 reps
1-2 min rest
Friday: Triceps/Biceps
SUPERSET
Lying Triceps Press
4 sets of 8-10 reps
4 sets of 8-10 reps
Barbell Curl
4 sets of 8-10 reps
1-2 min rest
4 sets of 8-10 reps
1-2 min rest
SUPERSET
Triceps Pushdown
4 sets of 8-10 reps
4 sets of 8-10 reps
High Cable Curls
4 sets of 8-10 reps
1-2 min rest
4 sets of 8-10 reps
1-2 min rest
Week 4:
Monday: Triceps/Biceps
TRICEPS
Close-Grip Barbell Bench Press
3 sets of 3-5 reps*
2-3 min rest
3 sets of 3-5 reps*
2-3 min rest
Close-Grip Barbell Bench Press
3 sets of 10-12 reps#
2-3 min rest
3 sets of 10-12 reps#
2-3 min rest
Seated Triceps Press
3 sets of 10-12 reps^
2-3 min rest
3 sets of 10-12 reps^
2-3 min rest
Triceps Pushdown
3 sets of 10-12 reps^
2-3 min rest
3 sets of 10-12 reps^
2-3 min rest
BICEPS
Barbell Curl
3 sets of 3-5 reps*
2-3 min rest
3 sets of 3-5 reps*
2-3 min rest
Barbell Curl
3 sets of 10-12 reps#
2-3 min rest
3 sets of 10-12 reps#
2-3 min rest
Incline Dumbbell Curl
3 sets of 10-12 reps^
2-3 min rest
3 sets of 10-12 reps^
2-3 min rest
Preacher Curl
3 sets of 10-12 reps^
2-3 min rest
3 sets of 10-12 reps^
2-3 min rest
#Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing.*To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.
^Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.
Wednesday: Biceps/Triceps
BICEPS
Standing Biceps Cable Curl (behind the back)
3 sets of 15-20 reps
1 min rest
3 sets of 15-20 reps
1 min rest
High Cable Curls
3 sets of 15-20 reps
1 min rest
3 sets of 15-20 reps
1 min rest
Rope Cable Curls
3 sets of 15-20 reps
1 min rest
3 sets of 15-20 reps
1 min rest
TRICEPS
Triceps Pushdown
3 sets of 15-20 reps
1 min rest
3 sets of 15-20 reps
1 min rest
Cable Overhead Triceps Extension
3 sets of 15-20 reps
1 min rest
3 sets of 15-20 reps
1 min rest
Reverse-Grip Triceps Pressdowns
3 sets of 15-20 reps
1 min rest
3 sets of 15-20 reps
1 min rest
Friday: Triceps/Biceps
SUPERSET
Lying Triceps Press
3 sets of 25-30 reps
3 sets of 25-30 reps
Close-Grip Barbell Bench Press
3 sets of 25-30 reps
1-2 min rest
3 sets of 25-30 reps
1-2 min rest
SUPERSET
Triceps Pushdown – Rope Attachment
3 sets of 25-30 reps
3 sets of 25-30 reps
Cable Rope Overhead Triceps Extension
3 sets of 25-30 reps
1-2 min rest
3 sets of 25-30 reps
1-2 min rest
SUPERSET
Incline Dumbbell Curl
3 sets of 25-30 reps
3 sets of 25-30 reps
Dumbbell Alternate Bicep Curl
3 sets of 25-30 reps
1-2 min rest
3 sets of 25-30 reps
1-2 min rest
SUPERSET
Cable Hammer Curls – Rope Attachment
3 sets of 25-30 reps
3 sets of 25-30 reps
Standing Biceps Cable Curl
3 sets of 25-30 reps
1-2 min rest
3 sets of 25-30 reps
1-2 min rest
SUPERSET
Lying Triceps Press
4 sets of 8-10 reps
4 sets of 8-10 reps
Barbell Curl
4 sets of 8-10 reps
1-2 min rest
4 sets of 8-10 reps
1-2 min rest
SUPERSET
Triceps Pushdown
4 sets of 8-10 reps
4 sets of 8-10 reps
High Cable Curls
4 sets of 8-10 reps
1-2 min rest
4 sets of 8-10 reps
1-2 min rest
Week 5:
Monday: Triceps/Biceps
TRICEPS
Close-Grip Barbell Bench Press
3 sets of 3-5 reps*
2-3 min rest
3 sets of 3-5 reps*
2-3 min rest
Close-Grip Barbell Bench Press
3 sets of 8-10 reps#
2-3 min rest
3 sets of 8-10 reps#
2-3 min rest
Seated Triceps Press
3 sets of 8-10^
2-3 min rest
3 sets of 8-10^
2-3 min rest
Triceps Pushdown
3 sets of 8-10^
2-3 min rest
3 sets of 8-10^
2-3 min rest
BICEPS
Barbell Curl
3 sets of 3-5 reps*
2-3 min rest
3 sets of 3-5 reps*
2-3 min rest
Barbell Curl
3 sets 8-10 reps#
2-3 min rest
3 sets 8-10 reps#
2-3 min rest
Incline Dumbbell Curl
3 sets of 8-10 reps^
2-3 min rest
3 sets of 8-10 reps^
2-3 min rest
Preacher Curl
3 sets of 8-10 reps^
2-3 min rest
3 sets of 8-10 reps^
2-3 min rest
#Perform two rest-pauses on the last set by resting for 15 seconds after reaching muscle failure and continuing the set, then resting another 15 seconds after reaching muscle failure again, then continuing*To perform negatives use a weight that is about 20% more than your one-rep max and have a spotter help you through the positive portion of the rep. You should be able to slowly lower the negative rep for 3-5 seconds.
^Do a drop set on the last set by immediately reducing the weight by 20-30% and continuing the set.
Wednesday: Biceps/Triceps
BICEPS
Preacher Curl
3 sets of 20-25 reps
1 min rest
3 sets of 20-25 reps
1 min rest
Incline Dumbbell Curl
3 sets of 20-25 reps
1 min rest
3 sets of 20-25 reps
1 min rest
Hammer Curls
3 sets of 20-25 reps
1 min rest
3 sets of 20-25 reps
1 min rest
TRICEPS
Triceps Pushdown
3 sets of 20-25 reps
1 min rest
3 sets of 20-25 reps
1 min rest
Cable Lying Triceps Extension
3 sets of 20-25 reps
1 min rest
3 sets of 20-25 reps
1 min rest
Standing Dumbbell Triceps Extension
3 sets of 20-25 reps
1 min rest
3 sets of 20-25 reps
1 min rest
GIANT SETFriday: Triceps/Biceps
Close-Grip Barbell Bench Press
3 sets of 12-15 reps
no rest
3 sets of 12-15 reps
no rest
Lying Triceps Press
3 sets of 12-15 reps
no rest
3 sets of 12-15 reps
no rest
Standing Dumbbell Triceps Extension
3 sets of 12-15 reps
no rest
3 sets of 12-15 reps
no rest
Bench Dips
3 sets of 12-15 reps
2-3 min rest
3 sets of 12-15 reps
2-3 min rest
GIANT SET
Barbell Curls Lying Against An Incline
3 sets of 12-15 reps
no rest
3 sets of 12-15 reps
no rest
Incline Dumbbell Curl
3 sets of 12-15 reps
no rest
3 sets of 12-15 reps
no rest
EZ-Bar Curl
3 sets of 12-15 reps
no rest
3 sets of 12-15 reps
no rest
Hammer Curls
3 sets of 12-15 reps
2-3 min rest
3 sets of 12-15 reps
2-3 min rest
Week 6:
Easy arm workout – higher reps or moderate reps
Friday: Triceps/Biceps
TRICEPS
Close-Grip Barbell Bench Press
3 sets of 8-10 reps
1-2 min rest
3 sets of 8-10 reps
1-2 min rest
Standing Dumbbell Triceps Extension
3 sets of 8-10 reps
1-2 min rest
3 sets of 8-10 reps
1-2 min rest
Triceps Pushdown
3 sets of 8-10 reps
1-2 min rest
3 sets of 8-10 reps
1-2 min rest
BICEPS
Barbell Curl
3 sets of 8-10 reps
1-2 min rest
3 sets of 8-10 reps
1-2 min rest
Incline Dumbbell Curl
3 sets of 8-10 reps
1-2 min rest
3 sets of 8-10 reps
1-2 min rest
Hammer Curls
3 sets of 8-10 reps
1-2 min rest
3 sets of 8-10 reps
1-2 min rest
Adapted from the ebook Six Weeks to Sick Arms (Bowleg Media LLC, 2011), by Jim Stoppani, PhD.
Discover the scientifically proven methods that will transform your arms, adding inches to your size in just 6 short weeks using “The Arm Annihilation Method” developed by Jim Stoppani Ph.D.
This ebook is jammed with the training, supplementation and nutrition plans needed for great results.
Jim Stoppani, Ph.D.
info@jimstoppani.com
This is not an article or blog written by TheGetBiggerGuys. This is a article taken from bodybuilding.com that we used to add size to our arms and are sharing it with you.
With the technology now a days it is extremely easy to bring your own music to the gym. Gone are the days of the bulky Cd Walkman (which would skip), the cassette player, and large and obnoxious headphones.
We no longer have to suffer.
All we have to do is put our tiny headphones in our ears and just go to work. We can constantly make and change our own little play lists with the music we want to hear. The music that gets us into the working out mood, the music that PUMPS US UP. While everyone’s taste in music is different, we all want the music to do the same thing. The music is there to INSPIRE us, make us feel unstoppable, give us the strength to get through the workout.
Who cares what others think.
Whether you are into Rap, Hip Hop, Classical, Country, Metal etc, play whatever gets you going. Who cares what others think its there for your inspiration and yours only. Just don’t be playing it so loud that everyone can hear it, remember to show respect to the others in the gym.
Inspiration and Strength
My taste in music varies and when my workout partner and I workout we tend to listen to more wrestling songs. Some of our favourites are Triple H, Evolution, Edges, Wade Barrett, CM Punk theme songs. However when I am alone and working out my playlist consists of music from movies, Music Scores to be exact. My two favourite composers are Steve Jablonsky and Hans Zimmer. Think Transformers, Gladiator and Dark Knight. A lot of the songs I play are from these few movies and provide me with the inspiration and strength I need for my workouts. I find that this type of music just puts my mind at ease and I can focus on one thing THE WEIGHTS.
You will be amazed
If you aren’t listening to your own music already I suggest that you try it and see for yourself. Put together a list of songs that do it for you and play it while you workout. Like I said earlier who cares what the songs are as long as they inspire you and motivate you that’s all that counts. Don’t be shy and don’t worry, because once you start seeing the results in the mirror then you will see why you shouldn’t care what others think about the music you listen too……
Now stop wasting time, make your playlist and go grab that workout by the horns.
-Zenon-
Here are a few pics from our Back training day on February 10, 2012.
Routine for this day was Bent Over Rows, Wide Grip Lat Pulldowns, Close Grip Seated Cable Rows, Standing Rope Pressdowns (Pull Over Variation), Standing Rear Dumbbell Flies. Each performed at 4X8 sets.
By PDCLEAR clearpaydayloans.co.uk