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Extremely Aggressive Workouts!
(When attempting these workouts, please be sure to use a spotter.)
Workout #1
BICEPS
Standing Biceps Curls:
1x15, 1x8, 2x4, 2x2.
Standing Biceps Curls-21's:
For this exercise, you are going to start by picking a weight that you can do standing curls for 15 reps. To perform the exercise, you are going to a half-way curls up for 7 reps, followed by a half-way curls starting at the top position and finish with 7 full curls. Do 3 sets of 21's.
Preacher Curls (E-Z Bar):
1x15, 2x8, 2x6, 2x2, 1x4, 1x6, 1x8, 1x10.
Reverse Curls:
1x15, 2x10.
Seated Dumbbell Curls:
2x10, 2x8.
Workout #2
CHEST
Bench Press:
For this workout, when you lower the weight to your chest, keep the weight one inch above your chest for a five second pause before pushing the weight back up to lock-out position.
1x15, 2x10, 2x8, 1x6, 1x4.
Incline Bench Press
1x10, 2x8, 2x6.
Dumbbell Pull-Overs
2x10, 2x8, 1x6.
Super-set Cable Cross-Overs and Dips:
Cable Cross-Overs:
1x10
Dips:
1x10
Cable Cross-Overs:
1x8
Dips:
1x10
Cable Cross-Over:
1x8
Dips:
1 x as many reps as came be done.
Finish off the workout with push-ups:
3 sets of as many reps as can be done per set.
Workout #3
LEGS
Squat:
1x15, 1x10, 1x8, 1x6, 2x4, 2x4, 1x2, 1x4, 1x6, 1x8, 1x10.
Leg Press:
1x10, 2x8, 2x6, 2x4, 2x6, 2x8, 1x10.
Toe Raisers:
3x20.
Leg Curls:
1x10, 3x8, 3x6.
Leg Extensions:
1x10, 3x8, 3x6.
Workout #4
BACK
Deadlift:
1x15, 2x10, 2x8, 2x6, 1x4, 1x2, 1x1.
Lat Pull-Downs:
2x10, 2x8, 2x6, 2x4.
Dumbbell Rows:
2x10, 2x8, 2x6, 2x4.
Seated Rows:
2x10, 2x8, 2x6, 2x4.
Workout #5
TRICEPS
Close-Grip Bench Press:
1x15, 1x10, 2x8, 2x6, 2x4, 1x2, 2x4, 2x6 (make sure you use a spotter).
Triceps Extensions:
1x15, 1x10, 2x8, 2x6, 1x4.
Triceps Kick-Backs:
1x10, 2x8, 1x6, 1x4.
Dips:
Three sets of as many reps as can be done per set.
Push-Ups:
Three sets of as many reps as can be done per set.
Workout #6
SHOULDERS
Military Press:
1x15, 1x10, 2x8, 1x6, 1x4, 1x2, 1x4, 1x6.
Arnolds:
1x10, 2x8, 2x6, 2x4.
Side Lateral Raises:
1x10, 2x8, 2x6.
Shrugs:
1x15, 2x10, 2x8, 2x6, 2x4.
Workout #7
BICEPS
SEATED DUMBBELL CURLS:
1x15, 2x10, 2x8, 2x6, 2x4, 2x6, 2x8.
PREACHER CURLS:
2x10, 2x8, 2x6, 1x4.
REVERSE CURLS:
2x10, 2x8, 2x6, 1x4, 2x6, 2x8.
Workout #9
BACK
DEADLIFTS:
1x20, 1x15, 2x10, 2x8, 2x6, 2x4, lower weight by 25%, 1x20, 1x15, 2x10, 2x8, 2x6, 2x4.
LAT PULLDOWNS:
1x15, 2x10, 2x8, 2x6.
T-BAR:
1x15, 2x10, 2x8, 2x6.
SEATED ROWS:
1x15, 2x10, 2x8, 2x6.