Icarian Super Squat: (feet low on platform and close together, keep hips under you) work up to a max out set of 8 reps. 2nd set reduce weight 10% and get as many as you can.
Cluster set: Hammer Strength Pendulum Leg press with Leg extension. 3 sets on each exercise. 15-20 reps on both exercises. Cluster set is same as super set but go back and forth between lifts with 60 second breaks between. On leg press keep feet low and close.
Cluster set: Reverse Hyper extension with lying leg curl. 3 sets on each exercise. 10-15 reps on each exercise. See cluster set instruction in 2nd lift.
Pistol squat: 2 sets as many reps as possible
Check my IG for video
Hi, My question it's for your periworkout Nutrition. Which its your current pre, intra And postworkout supplements? With dosages! Thanks
Icarian Incline Press: work up to hard set of 8 reps. Decrease weight 10%on 2nd set, rep out to failure. Decrease weight on 3rd set rep out to failure.
Pec Deck machine fly: work up to a hard set of 12 reps. Stick with same weight for 2 more sets of failure.
Smith machine standing military press: work up to a hard set of 10 reps on the 1st set. On second set get as many reps as possible, take 20 sec rest periods and do as many sets as needed to get to 12-15 reps total.
DB lateral raise: work up to a max out set of 15 reps. On the second and third set try to hit 15 reps again, utilize 15 sec rest periods in order to total 15 reps.
Tri set: seated lateral machine into standing DB lateral partials into seated shoulder press machine. 3 rounds. Aim to hit between 12-15 reps on the first round on each lift.
Wide grip pulldowns: 2 rest pause sets(3 failure sets with 15 sec rest periods). 1st set aim for a total of 12-15 reps total. 2nd set decrease weight 10% and try to hit the same or more reps in the same fashion.
T bar row: work up to a hard set of 10-12 reps. Stick with the same weight for 2 more sets. Reps should drop with each subsequent set.
Hammer Strength Iso row: work up to a hard set of 12-15 reps. Stick with same weight for 2 more sets.
Super set: single cable rear delts fly into single arm cable facepull: 3 sets 15-20 reps. First set should hit in the high end of the rep range.
Rack Pulls: perform a muscle round. 6 sets of 4 reps with only 15 second rest between sets. On the 6th set try to get as many reps as possible. Try to beat your log book every time on this one!
Icarian flat chest press: work up to max out set of 8 reps. 2nd set decrease weight 10% rep out to failure. 3rd set decrease weight 10% rep out to failure.
-----------
Smith Machine Incline Press: work up to a max out set of 10 reps. Stick with same weight for 2 more sets to failure.
-----------
Cluster set: pec deck fly into flat chest press machine. 3 sets back to back but taking 60 second rest between every set. Aim for 10-15 reps on first set.
-----------
Icarian Incline Press machine: 1 set, work up to a hard set of 12 reps, continue to rest 10 seconds and perform 3 reps until unable to perform 3 reps.
-----------
Cluster set: rope pushdown into skull crushers on the floor. 3 sets back to back but taking 60 second rest between every set. Aim for 10-15 reps on first set.
-----------
Calf raise on leg press: Rest pause style: (2 sec pause at top and bottom of lift) work up to a hard set of 12 reps, rest 15 seconds, lift to failure, rest 15 seconds, lift to failure (that is one set). On second set decrease weight 10% and repeat rest pause format.
-----------
Seated calf raise: (2 sec pause at top and bottom of lift) work up to a hard set of 15 reps. Lift same weight on second set to failure.
Pulldown with Mag Grip: work up to a hard set of 8 reps. 2nd set decrease weight 10% rep out to failure. 3rd set decrease weight 10% rep out to failure.
--------------
Seated Cable Row with Mag Grip: work up to a hard set of 10 reps. Stick with same weight for 2 more sets. As many reps as possible. Keep body at 90 degrees with ground.
----------------
Hammer Strength Low Row with 1 sec isometric holds at peak contraction: work up to a hard set of 12 reps. Stick with same weight for 2 more sets.
-----------------
Smith machine BB row on incline bench (shown in video) elbows at 90 degrees: work up to hard set of 10 reps. Then perform a double drop set. As many reps as possible. Repeat this sequence for one more set.
------------------
Cluster set: rope facepulls with DB rear delt fly on incline bench: 3 sets of each exercise. 60 sec rest after each lift. Aim for 12-15 reps on first set.
LEG DAY
----------------
Hack Squat: woke up to hard set of 8-10 reps. Decrease wt 10%on second set and rep out to failure.
---------------
Cluster set: walking BB lunge with leg extension. 3 sets. 60sec rest after each exercise. 20 steps on lunges. 15 reps on leg extension.
----------------
Lying leg curl: work up to a hard set of 15 reps. Stick with same weight for two more sets.
----------------
DB stiff leg deadlift: 2 hard sets of 20 reps. Only come up 3/4 of the way, I want constant tension.
Icarian flat chest press: work up to max out set of 8 reps. 2nd set decrease weight 10% rep out to failure. 3rd set decrease weight 10% rep out to failure.
-----------
Smith Machine Incline Press: work up to a max out set of 10 reps. Stick with same weight for 2 more sets to failure.
-----------
Cluster set: pec deck fly into flat chest press machine. 3 sets back to back but taking 60 second rest between every set. Aim for 10-15 reps on first set.
-----------
Icarian Incline Press machine: 1 set, work up to a hard set of 12 reps, continue to rest 10 seconds and perform 3 reps until unable to perform 3 reps.
-----------
Cluster set: rope pushdown into skull crushers on the floor. 3 sets back to back but taking 60 second rest between every set. Aim for 10-15 reps on first set.
-----------
Calf raise on leg press: Rest pause style: (2 sec pause at top and bottom of lift) work up to a hard set of 12 reps, rest 15 seconds, lift to failure, rest 15 seconds, lift to failure (that is one set). On second set decrease weight 10% and repeat rest pause format.
-----------
Seated calf raise: (2 sec pause at top and bottom of lift) work up to a hard set of 15 reps. Lift same weight on second set to failure.
Pulldown with Mag Grip: work up to a hard set of 8 reps. 2nd set decrease weight 10% rep out to failure. 3rd set decrease weight 10% rep out to failure.
--------------
Traditional T bar row: work up to a hard set of 12 reps. Stick with same weight for 2 more sets. As many reps as possible. Keep body at 90 degrees with ground.
----------------
Hammer Strength ISO lateral row: work up to a hard set of 12 reps. Stick with same weight for 2 more sets.
-----------------
Seated cable row: (straight bar, elbows out rowing to mid sternum) work up to a hard set of 15 reps. Then perform a triple drop set. As many reps as possible. Repeat this sequence for one more set.
------------------
Cluster set: rope facepulls with DB rear delt fly on incline bench: 3 sets of each exercise. 60 sec rest after each lift. Aim for 12-15 reps on first set.
Icarian Super Squat: (feet low on platform and close together, keep hips under you) work up to a max out set of 8 reps. 2nd set reduce weight 10% and get as many as you can.
Hammer Strength Pendulum Leg Press: feet wide and high. Work up to max out set of 12-15 reps. Stick with same weight and Perform two more sets to failure.
Cluster set: Reverse Hyper extension with Lying leg curl. 3 sets on each exercise. 15-20 reps on both exercises. Cluster set is same as super set but go back and forth between lifts with 60 second breaks between.
Super set: Leg extension and leg curl. 3 sets, 15 reps. On leg extension 2 sec pause at top and bottom of lift. On leg curl only partial reps out of the bottom position (curl all the way back and only let knee straighten out 1/2 way)
1. Incline BB press: 3 sets, work up to a hard set of 10-12 reps on first set. 2nd set reduce weight 10% and hit failure. 3rd set reduce weight 10% and hit failure.
2. Hammer flat press: 3 sets, work up to a hard set of 6-10reps on first set. 2nd set reduce weight 10% and hit failure. 3rd set reduce weight 10% and hit failure.
3. Cluster set: 3 sets, 60sec rest after each exercise, 10-12 reps. Incline cable fly into Hammer strength incline press.
4. Muscle round: 6 sets, 4 reps, 15 sec rest between sets. Last set rep out to failure. Body master flat chest press.
5. DB lateral: 3 sets of 10 reps. Work up in weight to a hard set 10reps. Decrease weight each set to continue to hit 10 reps.
6. Cluster set: 3 sets, 60sec rest after each exercise, 10-12 reps. Machine lateral raise into shoulder machine press.
Wide grip pulldowns: 2 rest pause sets(3 failure sets with 15 sec rest periods). 1st set aim for a total of 12-15 reps total. 2nd set decrease weight 10% and try to hit the same or more reps in the same fashion.
T bar row: work up to a hard set of 10-12 reps. Stick with the same weight for 2 more sets. Reps should drop with each subsequent set.
Hammer Strength Iso row: work up to a hard set of 12-15 reps. Stick with same weight for 2 more sets.
Super set: single cable rear delts fly into single arm cable facepull: 3 sets 15-20 reps. First set should hit in the high end of the rep range.
Rack Pulls: perform a muscle round. 6 sets of 4 reps with only 15 second rest between sets. On the 6th set try to get as many reps as possible. Try to beat your log book every time on this one!
Rack Pulls are the best way to build your back musculature, IMO. Ever since they've been added into my training years ago my back has grown at a ridiculous rate; however, I perform them to focus on my lockout strength BUT it's nice that they hammer the back muscles too =)
Always happy to see BBers hitting the Powerlifts or their variations.
Icarian Super Squat: (feet low on platform and close together, keep hips under you) work up to a max out set of 8 reps. 2nd set reduce weight 10% and get as many as you can.
Hammer Strength Pendulum Leg Press: feet wide and high. Work up to max out set of 12-15 reps. Stick with same weight and Perform two more sets to failure.
Cluster set: Reverse Hyper extension with Lying leg curl. 3 sets on each exercise. 15-20 reps on both exercises. Cluster set is same as super set but go back and forth between lifts with 60 second breaks between.
Super set: Leg extension and leg curl. 3 sets, 15 reps. On leg extension 2 sec pause at top and bottom of lift. On leg curl only partial reps out of the bottom position (curl all the way back and only let knee straighten out 1/2 way)
Rack Pulls are the best way to build your back musculature, IMO. Ever since they've been added into my training years ago my back has grown at a ridiculous rate; however, I perform them to focus on my lockout strength BUT it's nice that they hammer the back muscles too =)
Always happy to see BBers hitting the Powerlifts or their variations.
I started as a powerlifter and it's what gave me back thickness. So still believer in heavy deads and rack pulls
Icarian flat chest press: work up to max out set of 8 reps. 2nd set decrease weight 10% rep out to failure. 3rd set decrease weight 10% rep out to failure.
-----------
Smith Machine Incline Press: work up to a max out set of 10 reps. Stick with same weight for 2 more sets to failure.
-----------
Cluster set: pec deck fly into flat chest press machine. 3 sets back to back but taking 60 second rest between every set. Aim for 10-15 reps on first set.
-----------
Icarian Incline Press machine: 1 set, work up to a hard set of 12 reps, continue to rest 10 seconds and perform 3 reps until unable to perform 3 reps.
-----------
Cluster set: rope pushdown into skull crushers on the floor. 3 sets back to back but taking 60 second rest between every set. Aim for 10-15 reps on first set.
-----------
Calf raise on leg press: Rest pause style: (2 sec pause at top and bottom of lift) work up to a hard set of 12 reps, rest 15 seconds, lift to failure, rest 15 seconds, lift to failure (that is one set). On second set decrease weight 10% and repeat rest pause format.
-----------
Seated calf raise: (2 sec pause at top and bottom of lift) work up to a hard set of 15 reps. Lift same weight on second set to failure.