Simply train....heavy!!

[CoopDawg]

Simple name and a simple task at hand, still with joes plans gonna try and stay around and update this often, sorry for the absence will try and keep updated, have vids and pics id like to upload but it doesnt seem that img from iphone 5 will upload, thanks fellas and have a good evening

[CoopDawg]

Day one-biceps and traps

1-ez curl bar curls 5 sets x 10 reps. Go heavier every set and fail on the last two.
2-incline dumbbell curls . 3 sets x 20 reps!! Chose a weight where you would fail around 12-15 reps. So lets say you reach failure on rep 12. Put the weight down and breathe in and out slow 15 times and fail again. Keep going till you reach 20! Do three sets like that! Stay fucking strict!!!

3-alternating hammer curls. Go heavy!! 5 sets x 5 reps!! Go up and up. Cheat a little

4-ez curl bar curls one set x failure x 8

5-barbell shrugs 5 x 5

6-dumbbell shrugs to side 3 sets x 8

Day two-legs

1-leg extensions 5 sets x 10 reps add to each fail on last
2-squats 5 sets x 8 reps.
3-hack squats 4 sets x 12. Add to each and fail on last
4-laying leg curls 4 x 8 fail on last
5-good mornings 4 x 6 fail on last
6-standing calf raises. 10 full reps 10 fast partials 4 sets add to each

Day three-chest shoulders and triceps
1-incline dumbbell bench press (lowest incline you can do) 5 sets x 8 . Fail on last
2-high incline flyes 4 sets x 15 reps. Hold stretch x 2 seconds. After last set x 15. Breathe in and out 10-15 seconds and fail again
3-flat bench smith press 4 sets x 12. Fail on last
4-dumbbell shoulder press 4 sets x 8 fail on last
5-dumbbell side laterals 4 x 15. Fail on all sets!!
6-rear delt machine 5 sets x 10 reps but rest 30 seconds between
7-press downs 4 x 10 fail on last
8-close grip smith press 5 x 5

Day four -off

Day five -back and biceps

1-dead lifts 3-4 warm ups and 5 x 5

2-seated cable rows 4 x 6

3-pull downs to front 4 x 12, fail on last then drop weight by two notches and fail again then drop by two notches and fail again

4-one arm Dumbbell rows 2 sets fail x 8

5-straight bar cable curls 7 sets x 12 reps, rest 30 seconds between sets. Get blood in those biceps!!!

6-one arm dumbbell curls 2 sets x fail x 12 each arm

7-reverse e-z curl bar curls 4 sets x 15 fail on every damn set!

Abs do twice a week any day

Rope crunches 4 x 20-25
Leg raises 4 x 25-30
Bicycle crunches 2 x 50-80 reps

[CoopDawg]

Just a little chest shockage using bench slingshot.
Floor cable flyes(activation)-50lb per sidex3x12

4x30 reps chest dip. Good hold static stretch at bottom.

Push ups 4xfailure. Fell on my face all 4 times. Good stretch and squeeze at the bottom

[Cutty]

Nice.

[CoopDawg]

Been off a few days as I have been signing and purchasing my new home as I'm soon to be married

[BendtheBar]

Originally Posted by CoopDawg

Been off a few days as I have been signing and purchasing my new home as I'm soon to be married

Pics!

[northernbulk]

Get it man looken great