Author Archives: Abaddon

Abaddon is a member of Strongman W.A. and has been training intermittently since the late 90s. He is currently studying Exercise Physiology (BSc). For more information please visit him on the Muscle and Brawn forum by clicking here.
Muscle Building Workouts

Advanced 4 Day Workout Routine by Abaddon


Legs, Traps and Forearms

  • Front squats 4 sets 8-10 reps
  • Leg extensions 3 sets 12-15 reps
  • Hamstrings 3 sets 12-15 reps
  • Calf raises 3 sets 12-15 reps
  • Hexbar shrugs 3 sets 12-15 reps
  • Wrist curl behind back 3 sets 12-15 reps

Chest Major, Shoulders MinorRead more

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Muscle Building Workouts

Home Dumbbell Muscle Building Workout


This workout is a 3-day split. The premise of these splits is for people who are just starting out, and have a pair of dumbbells, and something flat to lie on (you’ll notice no incline/decline/adjustable positions).

Rep ranges:

Overhead… Read more

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Muscle Building Workouts

4 Day Intermediate Workout – Shoulder Focus


This is a 4 day per week routine that was developed over a period of some months, with the help of Carl1174 and a few other friends. The premise was to construct a well rounded beginner-intermediate level regimen without using a dedicated shoulders-only… Read more

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