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day 3 workout biceps, triceps and calfs

warm up with 21s super set with diamond push ups 1-Barbell curls 8,8,6,6 super set Close grip bench press 8,6,6,6 drop the weight halfway and do 15-20reps last set 2-Preacher curls 10,8,8,6 super set barbell skull crushers 10,10,8,8 3-Hammer grip dumbbell curls 10×4 super set rope over head extensions 12×4 4-spiderman curls 20reps super set […]

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Daily abs routine example

Here is my abs routine that i do almost daily with my diet to get some killer abs. Normally i would do them after my workouts. 1.Hanging knee tucks  10reps to your chest 5 reps to the right 5 reps to the left (slow movements, pretend like you would be working on your biceps and […]

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Day 2 Shoulders and back workout (6 day split)

Here is a day two workout from my 6 day split workout. With each set you will increase the weight but lower the reps. Dead lift 15,10,8,6,4 super set Barbell shoulder press 15,10,8,6,6 Wide grip pull ups 12,10,8,8 (if you can put a dumbbell between your legs for those two 8 reps) super set Dumbbell […]

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Day 1 of the 6 day split ((LEGS and CHEST)

Barbell Squats 20,10,8,6,6reps Super set Dumbbell Incline press 15,10,8,8,6 reps Hack Squats 12,10,8,8reps  super set Barbell bench press 10,8,6,6 reps Leg press 12,8,6,20 reps super set Machine chest press 8-10reps 4 sets Barbell walking  lunges 8reps each leg super-set Incline cable fly 12X4 last set drop 20reps Leg Extension 20×3 super set pec-deck fly 15×3 […]

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Legs Destruction and abs workout

Here is a great Leg workout i really liked from this week. great both for guys and girls that want to build Nice legs and Butt. Guys stick with higher weight lower rep 6-12 girls keep your reps at 12-15. IF you trying to build a nice body and your skipping up on legs your […]

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