hey busellmo, could you post your lifting routine for upper body. I remember reading it briefly a while ago how you practice short breaks (less than 30 seconds) between sets and like 4 sets per excercise with 16-20 sets total per muscle. How long wait between excercise?
and could you post your arm and shoulder training routine? thanks
saturday and tuesday
chest and back
sunday and wednesday
delts and supersetting biceps with triceps
monday
legs
basically i pick 3 exercises per bodypart
8 sets first exercise, 6 sets 2nd, 6 sets 3rd... usually i take 30-40 seconds rest the first half of the sets, and around 50-60 seconds the second half... reps always at 10. I choose a weight heavy enough where i fail the last set or 2.
for arms and shoulders...
on sunday i do
delts:
military dumbbell presses then lateral raises, then machine rear delts
superset biceps and triceps
EZ bar cable curls and push downs, straight bar cable curls and pushdowns, rope hammer curls and extensions
on tuesday i do
delts:
lateral db raises, front raises, rear delt db raises
triceps and biceps supersets
db concentration curls, overhead db extensions then EZ bar cable curls and pushdowns, rope hammer curls and extensions.
but as my chest is genetically fucked and won't grow for shit, my arms are the opposite... except for biceps... they look full relaxed, especially from the side... but they are actually small and have no peak.
i seem to get worst with time... as i stop worrying about impressing the new girl
it gets worse for her... not you
