BB12 - Time to add some MASS

[bb12]

The 28 method is 7..7..7..7
7 fast & full reps
7 1/2 reps up
7 slow 3 count down 3 count up
7 fast & full reps

3 sets each exercise, weight will vary depending what 7 your doing, and only do for 1 week (BRUTAL and CARB UP!)


Example:
I typically will pick the excercise and go through all 7 (fast, 1/2, slow, fast) and then repeat the process for the same excercise 3 times.

Incline Barbell
1 110x7 -- fast
2 170x7 -- 1/2
3 130x7 -- slow
4 110x7 -- fast

1 110x7 --
2 180x7 --
3 130x7 --
4 110x7 --

1 110x5
2 180x7
3 120x5
4 110x7

I may switch it up this time around and do the following:

Fast
Fast
Fast
Fast

1/2
1/2
1/2
1/2

slow
slow
slow
slow

Fast
Fast
Fast
Fast

~~~~~~~~~~~~~~~~

Saturday - Chest
Incline Barbell or DB
Pushups
Flat chest fly
Flat chest press
incline Fly
Decline press
then just 3x28 regular ab wheel machine

Sunday - Legs
Squats regular
Stationary lunges
Squats feet wide toes out
Leg extensions
Leg curls
Calves raises
Staright leg lifts on floor (same way abs)

Monday OFF

Tuesday - Back,Shoulders
shoulder shrugs
frontal raises
pulldowns
dum pullovers
seated rows
lateral raises


Wednesday - Arms
Bicep curl barbell
tricep overhead rope extensions
hammer curls dum
tricep rope straight down
preacher curls close grip
bench dips with feet up
abs knee ups

[nighttrain]

NASTY!!!!!!

[bb12]

I've performed this twice before (as designed) and I can tell you... If you want an ass kicking, this will do it.

I've also done the following with it:

Week 1 - 28 Method
Week 2 - Light workouts
Week 3 - 28 Method
Week 4 - 3 off/ 4 Heavy
Week 5 - 4 off/ 3 light

Then back to my normal 4-6 week routine.

Great way to let you mind and muscles know who's in charge!
Lmao

I plan on working this in after being back a couple months.

[bb12]

6/4,5,6, much needed repair time
Posted via Mobile Device

[dmaipa]

Looks like a cool set program..looking forward to see how it goes

[bb12]

DB Curls
20x9
35x8
35x8

BB Curls
60x6
70x6
80x6
80x4.5

Tri Bar Curls
70x6
75x7
75x6
75x5

Reverse Curls
20x10
20x8
20x8

DB Pump Curls
20x12 - 8 seconds
20x10 - 10 seconds
20x8 - 10 seconds

Cardio

Shadow Boxing with 2.5 lb weights around my wrist.
3 - 3 minute rounds

Just having fun at home... nothing to exciting

[nighttrain]

good looking Bicep workout!!!

[bb12]

Chest

Flat
125x8,185x6,195x6,200x5

Flat Palms Facing In
140x6, 140x6*

Incline
110x5, 90x6, 90x8

Incline Palms Facing In
90x8,90x6*

Hammer Machine Decline Bench
180x6, 230x3, 180x5*


Tri

Tri Press Down
70x10,110x8, 110x8, 110x7*

Tri Ext
50x10,50x10,50x10*

Shoulders Lat Raises
60x8, 75x7,75x6*

Military Press
80x6,65x6,65x4.5**

Cardio:Fast Mile with change in speed and incline: 1 mile - 10:58 with cool down 1.09 - 12:50

Really didn't feel like being there, but had to do work!
Posted via Mobile Device

[bb12]

BackRows
150x8
180x5
180x6
180x6

Pull Overs
95x8
95x8
110x6
135x6

Lat Front Pull Down
110x8
150x8
170x8
210x4 (PR)

DB Shrugs (just felt like it)50x11
100x5 (PR)
50x15
50x15

LegsLeg Press
200x10
300x8
490x8 (PR)
495x6 (PR) - (outstanding for my skinny ass legs)

Leg Ext
80x8
135x8
160x6 (PR)

Leg Curls
60x8
60x8
60x8

Sitting Calves
90x10
110x15
130x10
90x15

Really have only been back about 2 weeks and the PR's are a direct effect of another product that I'm coming off of (MASS ADDICTION and AA Secret PreWO).

Overall one of my best workouts in almost 10 months

[bb12]

11:00 AM - 2:00 PM
Full Body - cutting down trees, moving huge limbs and yard work (3 hours)


8:30 PM
Bi's

DB Curls
20x8
35x6
35x6

BB Curl's (Brad got me hooked on these)
80x6
80x5
80x5

Tri-Bar Hammer Curls
75x6
75x6
75x6

Easy Bar Curl
70x6
70x6
70x6

Forearms with Hand Twist Device
10x6
10x8

Overall, I think my body was pretty spent from the morning activity, but still wanted to get some work done!