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Did not videotape the entire workout but here's what I did today(weight x reps)
1. Crunches - 4 sets of 15-20 reps
2. bodyweight squats - 3 sets of 12 going down real deep and flexing hard at the top.
3. DB lateral raises/bent over rear lateral raises/front raises - 3 sets of 15-20 reps with 10 pound dumbbells. Did these as one continuous set with no rest between. Great warmup for the shoulder area.
4. Close grip bench presses - bar x 12, 95 x 12, 115 x 12, 135 x 8, 155 x 8, 165 x 5, 175 x 5, 185 x 4
5. Reverse curls using EZ Bar - 35 x 15, 45 x 15, 55 x 12, 55 x 10
6. Box Squats - bar x 12, 135 x 8, 160 x 5, 185 x 5, 205 x 5
supersetted with:
7. Dumbbell Shrugs - 50 x 20, 60 x 20, 70 x 15, 80 x 10
8. One leg calf raises holding a 25 pound plate - 4 sets of 15 -20 reps on each leg with no rest between legs or sets.
That's it for today, check out my blog over at http://www.MyInsaneMuscleGain.com and grab the 3 Free reports I'm offering.
Thanks for watching,
Brian
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