Channel: Strength Team

Category: Entertainment

Tags: shoulderschest workouthow to get round shouldersbigger chestmax bench presshow to get bigger shouldershow to get a thicker backbest back exerciseshow to add mass to backbench press more weightback workoutbest back workoutboulder shoulders

Description: Monday’s Workout (Lower & Mid Chest, Deltoids, Triceps, Abs) (20 Minute Fasted Cardio In Morning) ***WARM-UP*** Machine Chest Fly 3 sets x 10 reps 1) Barbell Bench Press 3 sets x 225lbs x 12-15 reps (I got 15), 250lbs x 8-10 reps (I got 9 reps), 275lbs x 6-8 (I got a struggle 6 reps) +185lbs (I got a struggle 6 reps x 6-10 reps (Choose a weight that you can get for 12-15 reps, now add 20-25 pounds for your next few sets and go all the way to failure. Your 4th set is a drop set x failure. Rest 2 minutes after every set and SAVE NOTHING!!!) 2) Decline Dumbbell Bench Press 3 sets x 8-10 reps & 2nd & 3rd sets are drop set x failure!!! (Go as heavy as you can and focus on controlling the weight on the way down and really squeezing your chest at the top of every rep) Rest 2 minutes (I did 105lbs, 95s+55s, 85s+45s) 3) Standing Cable Flys (High Pulleys) 3 sets x 10-15 reps (Focus on squeezing your lower chest on every rep. Rest 1-2 minutes) 4) Tricep Cable Pushdown 4 sets x 20,15,10+10+10 reps & 4th set is a Double drop set x 10 reps (Rest 2 minutes after every set) (I did 150lbs, 170lbs, 200lbs+150lbs+100lbs) 5) Seated DB Side Raises 3 sets x 10+15 reps (All 3 sets are drop sets. (I used 25s+10lbs) Rest 2 minutes) 6) Hanging Leg Raises 35 Total Reps!!! 7) Medicine Ball Decline Sit-ups 3 sets x failure!!! (I did 25,12,10 reps) Tuesday’s Workout | Back, Traps , Biceps 1) T-Bar Row (Old School Style) 3 sets x 15, 12,8+8+8 reps (Focus on getting a good stretch at the bottom and also squeezing your back together at the top. Increase the weight after every set and the 3rd set is a drop set. Rest 2 minutes after every set) 2) Single Arm Dumbbell Rows 3 sets x 8-10 reps. Go as heavy as possible and focus on stretching and squeezing your lats. Rest 2 minutes after every set) 3) Straight Arm Pushdown 3 sets x 8-10 reps & 3rd set is a drop set x 8-10 reps. (Keep your form in check and focus on stretching and squeezing your lats. Rest 2 minutes after every set) 4) Under The Knee Rack Pulls 3 sets x 8-10 reps (Don’t go extremely heavy with these. Use a moderate weight and just focus on contracting the lower back at the top of every rep. Rest 2 minutes after every set) 5) Dumbbell OR Barbell Shrugs 4-6 sets x 8-12 reps (Go as heavy as you can but don’t cheat your range of motion. Rest 2 minutes after every set) 6) Reverse E-Z Curl Bar Curls 4 sets x 8-12 reps ***SUPER-SET*** 6) E-Z Curl Bar Forward & Reverse Turns x 15+15 seconds (Turn the bar forward for 15 seconds and then backwards for 15 seconds. Rest 1-2 minutes and repeat the Super Set 3 more times) Wednesday’s Workout | Legs (20 Minute Fasted Cardio In Morning) 1) Safety Bar Squat 4 sets x 10,8,6,4+8+10 reps (Work up to a heavy 4 rep max and then do a double drop set. Use full range of motion and only rest 2-3 minutes after every set) 2) Close Stance Leg Press 4 sets x 20,15,10,10 reps (Keep increasing the weight after every set. Rest 2-3 minutes) 3) Resistance Band OR Dumbbell Single Leg Deadlift 3 sets x 10 reps per leg. (If you have to use something to hold for balance that’s fine. Keep your reps slow and controlled. Rest 2 minutes after every set) 4) Floor DB Leg Curls 4 sets x 10 reps (Focus on a very slow negative. Rest 1-2 minutes after every set) 5) Leg Extensions 3 sets x 5+5+10 Fatality Set (Do 5 reps and hold each rep at the top for 5 seconds while squeezing your quads. After your 5th rep… Triple the weight and do 10 full range of motion reps. That is 1 set) Rest 1-2 minutes after every set) 6) Smith Machine Calf Raise 4 sets x 20 reps (Go as heavy as you can) ***SUPER-SET*** 6) Jump Ropes 4 sets x 60 seconds (Do as many as you can in 60 seconds and then rest 1-2 minutes and repeat this 3 more times)