Tomorrow is chest day this is my planned routine what are you working tomorrow

[mesmorph78]

Today Chest and tris
5 work sets flat bench
4 work sets incline BB
4 work sets incline DB
4 work sets weighted Dips
5 work sets tri pushdowns
5 work set rope pushdowns
7 work sets OH rope extensions
7x15 FST Flat bench

Tomorro Back and Bis I intend to do
5 sets BB rows
5 sets T bar rows
5 sets CG pulldowns
5 sets WG pulldowns
5 sets cable rows
2-3 exercises of biceps 10-15 sets total

Goud how many times a week do you work each bodypart any bodypart you trying to bring up

[Ursus]

1 bodypart a week.

Not trying to bring anything up at all. Just tryingh to train and get stronger/bigger/leaner and have fun and enjoy it.

I am a lot older now so I obsess less about trianing and squeeze it in after work. Then a while back I drove into town and walked a few miles just for cardio.

[Deicide]

1 bodypart a week.

Not trying to bring anything up at all. Just tryingh to train and get stronger/bigger/leaner and have fun and enjoy it.

I am a lot older now so I obsess less about trianing and squeeze it in after work. Then a while back I drove into town and walked a few miles just for cardio.

This.

[Ursus]

This.

yea so much healthier. Thing is I achieve more and get more shit done and still manage to get trianing without any hassle.

Just typed my route into google. Walked 4 miles exactly tonight on ice lol

[mesmorph78]

1 bodypart a week.

Not trying to bring anything up at all. Just tryingh to train and get stronger/bigger/leaner and have fun and enjoy it.

I am a lot older now so I obsess less about trianing and squeeze it in after work. Then a while back I drove into town and walked a few miles just for cardio.

I asked because I see your doing fst7 for chest

[Ursus]

I asked because I see your doing fst7 for chest

I use very little weight. i don't know if I am doing it correctly. I just do 7 sets of 15ish reps with 20 secs rest between sets. i def feel it anyway.

[Dragon]

Incline dumbell presses 3 working sets
flat dubmell press 3 sets
decline dumbell press  3 sets
incline hammer press or incline smith machines press
incline flyes
cable crossovers

how do you do heavy DECLINE dumbell presses? do U have someone hand over the dumbbells to you ,,, or do you grab the the heavy ass dumbbells walk climb into decline bench and go from there.... U must press some heavy dumbbells so just wondering...

[mesmorph78]

I use very little weight. i don't know if I am doing it correctly. I just do 7 sets of 15ish reps with 20 secs rest between sets. i def feel it anyway.

hang said heavy weight that slows for at least 8 reps
30 sec rest between sets

[mesmorph78]

how do you do heavy DECLINE dumbell presses? do U have someone hand over the dumbbells to you ,,, or do you grab the the heavy ass dumbbells walk climb into decline bench and go from there.... U must press some heavy dumbbells so just wondering...

for decline presses I sit on the edinge of the bench get someone to pit the dumbells on my knees then I just lie back and press

[tbombz]

im going in tonight  for chest shoulders and arms. will do flat bench, shoulder press, reverse grip push downs, "front double bicep" curls, super set incline/decline bench, standing db laterals, one arm overhead db extensions, hammer curls, done. 

[Alexander D]

Chest/Shoulders/Tris

Incline barbell- 3 working sets
flat bench- 2 sets
flat dbell flys- 4 sets
couple sets of pushups and/or dips

barbell behind the neck superset with dbell flys- 4 sets

skull crushers- 2-3 sets
tricep pressdowns- 2-3 sets

[mesmorph78]

im going in tonight  for chest shoulders and arms. will do flat bench, shoulder press, reverse grip push downs, "front double bicep" curls, super set incline/decline bench, standing db laterals, one arm overhead db extensions, hammer curls, done. 

chest shoulders and arms in one session
used to do that when I first started could never do that I work each bodypart tooo hard

[mesmorph78]

Two working sets per bodypart... Does that work for you?

[Alexander D]

Two working sets per bodypart... Does that work for you?

yea im black.

[Palpatine Q]

chest shoulders and arms in one session
used to do that when I first started could never do that I work each bodypart tooo hard

Yes but Tbombz is sauced to the gills....he could train every bodypart every day if he wanted

[JOHN MATRIX]

this will be my next chest workout

[mesmorph78]

Yes but Tbombz is sauced to the gills....he could train every bodypart every day if he wanted

no disrespect to tbombz everyone does what they want with their life.. I've seen his photo recent photo looks good but I think he could have achieved that naturally ...

[Jake_W]

yea im black.

                     

[cephissus]

Tomorrow is back, and I think I'm going to throw in biceps too:

Warmup with some barbell moves ~5min
Stretch a little

HS High row - 3 top sets (rest pause style)
EZ curl row - 2 top sets (one high rep, then a low rep)
Pullups - 35 in as many sets as it takes

Barbell curl - 3 top sets (rest pause style) + high rep, light weight set

Maybe do some abs.

Also I do back twice a week so that's why it's sort of low volume.  Top sets are done to failure; the preceding sets are just done to prepare my muscles for these sets (get some pump, but not too much fatigue).

[mesmorph78]

How many sets does it take you to do 35 reps chinning

[Alexander D]

How many sets does it take you to do 35 reps chinning

2-3

[epic_alien]

how do you do heavy DECLINE dumbell presses? do U have someone hand over the dumbbells to you ,,, or do you grab the the heavy ass dumbbells walk climb into decline bench and go from there.... U must press some heavy dumbbells so just wondering...

well a explanation's to what he thinks is heavy is not whats heavy in reality.

you cant just have some dumbells put on your legs and then drop back with them on decline bench. not with anything over 130lbs that is

maybe he is one of them prohormone kids

[tbombz]

chest shoulders and arms in one session
used to do that when I first started could never do that I work each bodypart tooo hard

I train each muscle every 3 days.. 2 on 1 off..  i only do 3-6 work sets (4-8 rep range) per body part coupled with 4-5 high rep(8-20) sets...   this way i train as often as possible and still recover in between workouts.. growing and getting stronger in both low and high rep ranges..  and oh, i never go to failure..

[Meso_z]

yesterday i did back.

warmup
stretch
2 sets chins
4 bb rows 315 last set for 6
3 machine pulldowns (hammer)
3 machine rows (hammer)
3 lying on a bench and row simulateusly 2 dumbels, light weight and squeeze.
abs
stretch.

today shoulders-traps-calves

I hate when i see someone starting with "presses"  , if you want great delts start with dumbell side raises.

i plan to do

4 sets dumbell side raises
2 sets dumbell presses
4 sets bent over dumbell rows for rear delts.
shrugs
calves.

[cephissus]

How many sets does it take you to do 35 reps chinning

2-3

lol back when i was a little kid i did 35 pullups in one go... could have got 40+.  these days i'd be lucky to get 7.

Last time I got 5 reps per set doing 30, so hopefully it will take about 7 sets next time.  These are a little different than my other exercises, because the first 2-3 sets are more like warmups, even though it's the same weight.  The real damage gets done in the last 2-3.