<ULTRA-MEGA>
F.U.B.A.R.
1. back (thickness)
2. chest
3. quads + hamstrings
4. back (width) + biceps
5. shoulders, delts + triceps
i would be slotting in off days and cardio between the days that i go to the gym. i do power walking for my cardio moderate intensity about 45 mins-1hr
back thickness workout:
deadlifts - 5 x 5-6
seated rows with "u" handle (for extra r.o.m.) - 5 x 12
hammer 1 arm rows - 3 x 6-12
hammer shrug - 4 x 10-15
hyper extensions - 3 x 15
chest workout...
bench press - 5 x 5 (changing from barbell to dumbells every 3-4 weeks, (strength. no "burn sets", no sets to failure")
explosive pushup - 3 x as many as possible as fast as possible
hammer incline press 1 feel set and 2 x 10-15 (together and then each side
machine flye - 1 warm up and 2 x 10-15
quads and hamstrings workout...
hammer v-squat - 3 x 10-15 (front) and 2 x 10-15 reverse (does not involve hamstrings much) (feet close together)
leg extensions - i work these between sets of v-squats. i work up the weight and before the final set of v-squats i do a drop set and then immediately after that go onto a final drop set on the v-squats)
hammer hip/glute machine 3 x 15
hammer seated leg curl 3 x 15
bodyweight bulgarian squat and stiff leg deadlifts 3 x 12-15 (optional) unsure about these.
***have torn left hamstrings on the sldl's in the past so i do them only to below knees and use caution***
i need a free weight exercise in there somewhere thinking about box squats...outer quads are a strong point. need to bring up the tear drops. still researching exercises to add.
back width and biceps workout...
wide grip chin ups - 3 x 10-20
hammer strength pullover- 2 x 10-12
hammer grip pull down or close grip pull downs 3 x 12
hammer strength iso lat pulldown - 2 x 6-12 (each side)
barbell hammer curls superset with concentration curls 3 x 10
(not doing much for biceps because of having 2 back workouts)
shoulders, delts + triceps
overhead press - 5 x 4 (just aiming for strength on this lift. no "burn sets", no sets to failure")
close grip rack press - 3 x 6
underhand tricep pulldown 2 x 10-15
laying db extension - 2 x 10
rear delt machine super set with seated face pulls 3 x 15 each
i have some bone exposing out of my back in the rear delt, trap and rhomboids area thats why i have the rhomboid push ups and scapula retraction exercises. someone here said its called lower/upper cross syndrome. i've had this issue for years and now i'm really trying to get it sorted because it looks so bad and my shoulder stability is poor.
*** experimented today and made some changes. really had a good crack at seated rows and face pulls for the first time today and my whole back, traps, rhomboids and rear delts exploded! had a massive pump and literally everything just popped out. was pulling multiple sets of 120lb for about 15 reps on the seated rows, aiming for the big 200lbs ***
the goal is back size, rectifying my exposed shoulder bone problem and strength
2. chest
3. quads + hamstrings
4. back (width) + biceps
5. shoulders, delts + triceps
i would be slotting in off days and cardio between the days that i go to the gym. i do power walking for my cardio moderate intensity about 45 mins-1hr
back thickness workout:
deadlifts - 5 x 5-6
seated rows with "u" handle (for extra r.o.m.) - 5 x 12
hammer 1 arm rows - 3 x 6-12
hammer shrug - 4 x 10-15
hyper extensions - 3 x 15
chest workout...
bench press - 5 x 5 (changing from barbell to dumbells every 3-4 weeks, (strength. no "burn sets", no sets to failure")
explosive pushup - 3 x as many as possible as fast as possible
hammer incline press 1 feel set and 2 x 10-15 (together and then each side
machine flye - 1 warm up and 2 x 10-15
quads and hamstrings workout...
hammer v-squat - 3 x 10-15 (front) and 2 x 10-15 reverse (does not involve hamstrings much) (feet close together)
leg extensions - i work these between sets of v-squats. i work up the weight and before the final set of v-squats i do a drop set and then immediately after that go onto a final drop set on the v-squats)
hammer hip/glute machine 3 x 15
hammer seated leg curl 3 x 15
bodyweight bulgarian squat and stiff leg deadlifts 3 x 12-15 (optional) unsure about these.
***have torn left hamstrings on the sldl's in the past so i do them only to below knees and use caution***
i need a free weight exercise in there somewhere thinking about box squats...outer quads are a strong point. need to bring up the tear drops. still researching exercises to add.
back width and biceps workout...
wide grip chin ups - 3 x 10-20
hammer strength pullover- 2 x 10-12
hammer grip pull down or close grip pull downs 3 x 12
hammer strength iso lat pulldown - 2 x 6-12 (each side)
barbell hammer curls superset with concentration curls 3 x 10
(not doing much for biceps because of having 2 back workouts)
shoulders, delts + triceps
overhead press - 5 x 4 (just aiming for strength on this lift. no "burn sets", no sets to failure")
close grip rack press - 3 x 6
underhand tricep pulldown 2 x 10-15
laying db extension - 2 x 10
rear delt machine super set with seated face pulls 3 x 15 each
i have some bone exposing out of my back in the rear delt, trap and rhomboids area thats why i have the rhomboid push ups and scapula retraction exercises. someone here said its called lower/upper cross syndrome. i've had this issue for years and now i'm really trying to get it sorted because it looks so bad and my shoulder stability is poor.
*** experimented today and made some changes. really had a good crack at seated rows and face pulls for the first time today and my whole back, traps, rhomboids and rear delts exploded! had a massive pump and literally everything just popped out. was pulling multiple sets of 120lb for about 15 reps on the seated rows, aiming for the big 200lbs ***
the goal is back size, rectifying my exposed shoulder bone problem and strength
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