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wingman
Super M0derator
Meadow rows, kroc rows, yates rows, pendlay rows... All named for imitating the form of the person they're named off.
Just like ppl at commercial gyms who do wingman squats
RyanF
Member
Meadow rows, kroc rows, yates rows, pendlay rows... All named for imitating the form of the person they're named off.
Just like ppl at commercial gyms who do wingman squats
Best kind of squat. Hits me deep in the arse.
8 Worst Exercises For Muscle Building | Muscle & Strength
Whatever program you decide to do dint include these exercises.
Please read and take care
Whatever program you decide to do dint include these exercises.
Please read and take care
0ni
Registered Rustler
0ni
Registered Rustler
C_T
Kunce of the Year 2015
theres no such thing as genetic elite.
thats a misconception people make up to make themselves feel better... we are all human, we have very very similar genetics.
what we've put in our mouth, and physically done the last 10- 15yrs becomes out "genetic" pre-disposition.
eg. bodybuild for 10-15yrs and you'll become big but very slow and inury prone.
train for powerlifting for 10-15yrs and your fibers will adapt differently again.
skateboard for 10-15yrs and you'll become shinny and light but explosive and be able to out jump 95% of the population
get into serious cycling for 10-15yrs... are you getting my drift yet?
our fibers change, they adapt to our environment.
some are "naturally lean" 8% bf and seems effortless, let me tell you its not, they understand their body and have been doing this for 10-15yrs!
same reason crash diets don't work, the body hasn't reset. genetics is a lie!
we all have the genetics, its unlocking the potential that not everyone can achieve through correct fuel for the body and exercise. the hidden term in "genetics" in the fitness industry = drugs. or as some call it, sports science.
Figjam Brah
Srs feels brah
What if they're black?
0ni
Registered Rustler
New Chest + Shoulders:
Chest & Shoulders:
Weeks 1-3:
Flat dumbbell twist press: 3x10
Barbell incline press: 2x8, 3-5x8 pyramid
Decline smith bench: 3x15-20 + band dislocations
Heavy lateral raises (partial reps): Grab a pair of very heavy dumbbells, and let your arms hang straight out to the side. Just do little swings. Do 4 sets of 35 reps. Tilt your head back when you do these, and again, keep your arms straight. Make sure the medial head of your delts begins to lift the weight up.
Machine rear delts (reverse peck deck): 3x35 reps
Rear delt dumbbell laterals face down on incline bench: 1 destroyer set. Grab heavy dumbbells, strap up, and do 60 reps. Drop the weight and pick up half of that weight for the next set of 30. Lastly, drop that weight in half, and do 10 reps using a FULL RANGE OF MOTION and 2 second holds. Lights out delts!
Triceps extensions: 1x20
Weeks 4-9:
Incline dumbbell press: 4x8 pyramid
Smith machine decline barbell presses: 1x25, 1x20, 1x12, 1x8-10 + 2 drop sets. Last dropset wide grip + band dislocations
Flat barbell bench press: 4 rest pauses with 6RM
Pec minor dips: 3 sets to failure
Klokov press: 4x12
Rear deltoid raises on cable machine: 4x25
Six Ways: 4x10
Triceps extensions: 1x20
Weeks 10-12:
Decline dumbbell bench: 3 rest pauses with 8RM + 50% downset
Incline bench: 4 rest pauses with 6RM + 30 second static hold
Hammer strength incline press: 10RM + max rep bottom end partials + band dislocations
Bradford press: 2x12
Rear delt dumbbell laterals face down on incline bench: As weeks 1-3
Heavy lateral raises: 3x35
Triceps extensions: 1x20
Chest & Shoulders:
Weeks 1-3:
Flat dumbbell twist press: 3x10
Barbell incline press: 2x8, 3-5x8 pyramid
Decline smith bench: 3x15-20 + band dislocations
Heavy lateral raises (partial reps): Grab a pair of very heavy dumbbells, and let your arms hang straight out to the side. Just do little swings. Do 4 sets of 35 reps. Tilt your head back when you do these, and again, keep your arms straight. Make sure the medial head of your delts begins to lift the weight up.
Machine rear delts (reverse peck deck): 3x35 reps
Rear delt dumbbell laterals face down on incline bench: 1 destroyer set. Grab heavy dumbbells, strap up, and do 60 reps. Drop the weight and pick up half of that weight for the next set of 30. Lastly, drop that weight in half, and do 10 reps using a FULL RANGE OF MOTION and 2 second holds. Lights out delts!
Triceps extensions: 1x20
Weeks 4-9:
Incline dumbbell press: 4x8 pyramid
Smith machine decline barbell presses: 1x25, 1x20, 1x12, 1x8-10 + 2 drop sets. Last dropset wide grip + band dislocations
Flat barbell bench press: 4 rest pauses with 6RM
Pec minor dips: 3 sets to failure
Klokov press: 4x12
Rear deltoid raises on cable machine: 4x25
Six Ways: 4x10
Triceps extensions: 1x20
Weeks 10-12:
Decline dumbbell bench: 3 rest pauses with 8RM + 50% downset
Incline bench: 4 rest pauses with 6RM + 30 second static hold
Hammer strength incline press: 10RM + max rep bottom end partials + band dislocations
Bradford press: 2x12
Rear delt dumbbell laterals face down on incline bench: As weeks 1-3
Heavy lateral raises: 3x35
Triceps extensions: 1x20
wingman
Super M0derator
Fake it til ya make it
0ni
Registered Rustler
Week 1:
Monday:
Press - 65%x5, 75%x5, 85% x RP
Close Grip Bench Press - 50%x5, 60% x RP
Chin-ups (palms forward) – one warm-up set, one rest pause set
Klokov press: 4x12
Straight Bar Curls – one warm-up set, one rest pause set (15-30 reps)
Wednesday:
Deadlift - 65%x5, 75%x5, 85%x5+, 65% x AMRAP
Leg Press - 50%x5, 60% x AMRAP (based on deadlift)
Curls - Bar x AMRAP
Calves - one rest pause set
Friday:
Bench Press - 65%x5, 75%x5, 85% x RP
Incline Reverse Grip - 50%x5, 60% x RP
Chin-ups (palms supinated) – one warm-up set, one rest pause set
Heavy lateral raises (partial reps): Grab a pair of very heavy dumbbells, and let your arms hang straight out to the side. Just do little swings. Do 4 sets of 35 reps. Tilt your head back when you do these, and again, keep your arms straight. Make sure the medial head of your delts begins to lift the weight up.
Pinwheel Curls - one warm-up set, one rest pause set (15-30 reps)
Saturday:
Squat - 65%x5, 75%x5, 85%x5+, 65% x AMRAP
Leg curls: 2x20, 1x15, 1x12, 1x8, drop set [Go back to the weight you did for 12 and do it 10 times; drop a plate and do 10 more reps, drop a plate and do 10 reps, then go back up (heavier) by one plate and do 25 partials out of the bottom — just start the weight up and come back down. Little reps; the weight will only be moving 2-3 inches.]
SLDL - 50%x5, 60% x AMRAP
Rope Pushdowns - Single set of 30-100 reps
Calves - one rest pause set
Week 2:
Monday:
Press - 70%x3, 80%x3, 90% x RP
Close Grip Bench Press - 50%x5, 70% x RP
Chin-ups (palms forward) – one warm-up set, one rest pause set
Klokov press: 4x12
Straight Bar Curls – one warm-up set, one rest pause set (15-30 reps)
Wednesday:
Deadlift - 70%x3, 80%x3, 90%x5+, 70% x AMRAP
Leg Press - 50%x5, 70% x AMRAP (based on deadlift)
Curls - Bar x AMRAP
Calves - one rest pause set
Friday:
Bench Press - 70%x3, 80%x3, 90% x RP
Incline Reverse Grip - 50%x5, 70% x RP
Chin-ups (palms supinated) – one warm-up set, one rest pause set
Heavy lateral raises (partial reps): Grab a pair of very heavy dumbbells, and let your arms hang straight out to the side. Just do little swings. Do 4 sets of 35 reps. Tilt your head back when you do these, and again, keep your arms straight. Make sure the medial head of your delts begins to lift the weight up.
Pinwheel Curls - one warm-up set, one rest pause set (15-30 reps)
Saturday:
Squat - 70%x3, 80%x3, 90%x5+, 70% x AMRAP
Leg curls: 2x20, 1x15, 1x12, 1x8, drop set [Go back to the weight you did for 12 and do it 10 times; drop a plate and do 10 more reps, drop a plate and do 10 reps, then go back up (heavier) by one plate and do 25 partials out of the bottom — just start the weight up and come back down. Little reps; the weight will only be moving 2-3 inches.]
SLDL - 50%x5, 70% x AMRAP
Rope Pushdowns - Single set of 30-100 reps
Calves - one rest pause set
Week 3:
Monday:
Press - 75%x5, 85%x3, 95%x1+, 75% x RP
Close Grip Bench Press - 60%x5, 80% x RP
Chin-ups (palms forward) – one warm-up set, one rest pause set
Klokov press: 4x12
Straight Bar Curls – one warm-up set, one rest pause set (15-30 reps)
Wednesday:
Deadlift - 75%x5, 85%x3, 95%x1+, 75% x AMRAP
Leg Press - 60%x5, 80% x AMRAP (based on deadlift)
Curls - Bar x AMRAP
Calves - one rest pause set
Friday:
Bench Press - 75%x5, 85%x3, 95%x1+, 75% x RP
Incline Reverse Grip - 60%x5, 80% x RP
Chin-ups (palms supinated) – one warm-up set, one rest pause set
Heavy lateral raises (partial reps): Grab a pair of very heavy dumbbells, and let your arms hang straight out to the side. Just do little swings. Do 4 sets of 35 reps. Tilt your head back when you do these, and again, keep your arms straight. Make sure the medial head of your delts begins to lift the weight up.
Pinwheel Curls - one warm-up set, one rest pause set (15-30 reps)
Saturday:
Squat - 75%x5, 85%x3, 95%x1+, 75% x AMRAP
Leg curls: 2x20, 1x15, 1x12, 1x8, drop set [Go back to the weight you did for 12 and do it 10 times; drop a plate and do 10 more reps, drop a plate and do 10 reps, then go back up (heavier) by one plate and do 25 partials out of the bottom — just start the weight up and come back down. Little reps; the weight will only be moving 2-3 inches.]
SLDL - 60%x5, 80% x AMRAP
Rope Pushdowns - Single set of 30-100 reps
Calves - one rest pause set
Monday:
Press - 65%x5, 75%x5, 85% x RP
Close Grip Bench Press - 50%x5, 60% x RP
Chin-ups (palms forward) – one warm-up set, one rest pause set
Klokov press: 4x12
Straight Bar Curls – one warm-up set, one rest pause set (15-30 reps)
Wednesday:
Deadlift - 65%x5, 75%x5, 85%x5+, 65% x AMRAP
Leg Press - 50%x5, 60% x AMRAP (based on deadlift)
Curls - Bar x AMRAP
Calves - one rest pause set
Friday:
Bench Press - 65%x5, 75%x5, 85% x RP
Incline Reverse Grip - 50%x5, 60% x RP
Chin-ups (palms supinated) – one warm-up set, one rest pause set
Heavy lateral raises (partial reps): Grab a pair of very heavy dumbbells, and let your arms hang straight out to the side. Just do little swings. Do 4 sets of 35 reps. Tilt your head back when you do these, and again, keep your arms straight. Make sure the medial head of your delts begins to lift the weight up.
Pinwheel Curls - one warm-up set, one rest pause set (15-30 reps)
Saturday:
Squat - 65%x5, 75%x5, 85%x5+, 65% x AMRAP
Leg curls: 2x20, 1x15, 1x12, 1x8, drop set [Go back to the weight you did for 12 and do it 10 times; drop a plate and do 10 more reps, drop a plate and do 10 reps, then go back up (heavier) by one plate and do 25 partials out of the bottom — just start the weight up and come back down. Little reps; the weight will only be moving 2-3 inches.]
SLDL - 50%x5, 60% x AMRAP
Rope Pushdowns - Single set of 30-100 reps
Calves - one rest pause set
Week 2:
Monday:
Press - 70%x3, 80%x3, 90% x RP
Close Grip Bench Press - 50%x5, 70% x RP
Chin-ups (palms forward) – one warm-up set, one rest pause set
Klokov press: 4x12
Straight Bar Curls – one warm-up set, one rest pause set (15-30 reps)
Wednesday:
Deadlift - 70%x3, 80%x3, 90%x5+, 70% x AMRAP
Leg Press - 50%x5, 70% x AMRAP (based on deadlift)
Curls - Bar x AMRAP
Calves - one rest pause set
Friday:
Bench Press - 70%x3, 80%x3, 90% x RP
Incline Reverse Grip - 50%x5, 70% x RP
Chin-ups (palms supinated) – one warm-up set, one rest pause set
Heavy lateral raises (partial reps): Grab a pair of very heavy dumbbells, and let your arms hang straight out to the side. Just do little swings. Do 4 sets of 35 reps. Tilt your head back when you do these, and again, keep your arms straight. Make sure the medial head of your delts begins to lift the weight up.
Pinwheel Curls - one warm-up set, one rest pause set (15-30 reps)
Saturday:
Squat - 70%x3, 80%x3, 90%x5+, 70% x AMRAP
Leg curls: 2x20, 1x15, 1x12, 1x8, drop set [Go back to the weight you did for 12 and do it 10 times; drop a plate and do 10 more reps, drop a plate and do 10 reps, then go back up (heavier) by one plate and do 25 partials out of the bottom — just start the weight up and come back down. Little reps; the weight will only be moving 2-3 inches.]
SLDL - 50%x5, 70% x AMRAP
Rope Pushdowns - Single set of 30-100 reps
Calves - one rest pause set
Week 3:
Monday:
Press - 75%x5, 85%x3, 95%x1+, 75% x RP
Close Grip Bench Press - 60%x5, 80% x RP
Chin-ups (palms forward) – one warm-up set, one rest pause set
Klokov press: 4x12
Straight Bar Curls – one warm-up set, one rest pause set (15-30 reps)
Wednesday:
Deadlift - 75%x5, 85%x3, 95%x1+, 75% x AMRAP
Leg Press - 60%x5, 80% x AMRAP (based on deadlift)
Curls - Bar x AMRAP
Calves - one rest pause set
Friday:
Bench Press - 75%x5, 85%x3, 95%x1+, 75% x RP
Incline Reverse Grip - 60%x5, 80% x RP
Chin-ups (palms supinated) – one warm-up set, one rest pause set
Heavy lateral raises (partial reps): Grab a pair of very heavy dumbbells, and let your arms hang straight out to the side. Just do little swings. Do 4 sets of 35 reps. Tilt your head back when you do these, and again, keep your arms straight. Make sure the medial head of your delts begins to lift the weight up.
Pinwheel Curls - one warm-up set, one rest pause set (15-30 reps)
Saturday:
Squat - 75%x5, 85%x3, 95%x1+, 75% x AMRAP
Leg curls: 2x20, 1x15, 1x12, 1x8, drop set [Go back to the weight you did for 12 and do it 10 times; drop a plate and do 10 more reps, drop a plate and do 10 reps, then go back up (heavier) by one plate and do 25 partials out of the bottom — just start the weight up and come back down. Little reps; the weight will only be moving 2-3 inches.]
SLDL - 60%x5, 80% x AMRAP
Rope Pushdowns - Single set of 30-100 reps
Calves - one rest pause set
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