i work out to fight obesity.My dad and mothers side are huge.Ive been working out sience 1995.I also came from an abusive home so i use that rage in the gym.The rage is just for the gym.I never take it outside the gym.I dont want people to think im some kind of physo…Im looking for any kind of help you guys can give me.Hes last weeks rotuine.
Chest,pre-exhaust peck-deck and cableflies
4sets of 10-15.flat bench 4sets 8-12reps,incline bench 4sets 8-10reps superset with decline machine.decline D.B super set w/ flat d.b press.I like to end my chest routine with reverse grip incline bench.I go as heavy as my body will go.
Back,warm up with behind the neck pull down 4sets 10-15reps no heavier then 200.front wide grip pull downs 4sets 8-10reps up to 280.i like to rotate wide grip pull ups.close grip pull down 4sets 8-10reps,d.b rows 4sets 8-12 reps.i’m really happy to say i’ve made it up to the 150d.b row with good form for 2sets of 12.close grip low row 4sets 6-10reps ending with lat pull downs.
legs,squat 4sets up to 420 for 6.leg press 5sets 10-30 reps.i do a pump on the first set 30 reps.then 4 sets 8-12 rep super heavy.straight legged deadlift.4sets 8-12 reps.im back up to 405 for 8reps 2sets.
shoulders,pre-exhaust.side late raise.front lat raise d.b and barbell.seated d.b press.front smith press,rear military press i do all of my shoulder work out up to 5-6sets 8-15reps.
Arms,i like to bic’s&trie’s,warmup 5sets 10-20reps tri push down superset w/d.b hammer curl.preacher curls 4sets 8-12 reps.seated d.b curls 4sets 8-12 reps.laying high cable curl 4sets 10-15 reps super set w/high cable tri exten.and to end it d.b preacher curl.ending with weighted dips.
I did it friday and a saturday.Well saturday i was with the wife.so i had to show off.and i increase my protein intake big time when i do dumb stuff like that.
I go heavy on everything.every day wide open or nothing.
I’m a bit crazy,but i like it.Like i said before if anyone can help please feel free.