HeavyDutyGuy
03-18-2009, 03:11 PM
Found this classic workout. Hope it's of interest. Note- I wouldn't jump straight into it, it would kill most of the guys who did that, lol. A breakin period working up to it would be better, IMO....Monday and Thursday Chest: Pec-Deck (to failure) Incline Barbell Press (forced reps) Cable or Dumbbell Fly 4 cycles with no pause between movements Triceps: Triceps Extension (Nautilus) Weighted Dip 3 cycles of 8 reps to failure with no rest between movements (rest between cycles) Thighs: Heavy Leg Extension 1 x 10 reps Leg Press 1 x 10 reps Parallel Squat 1 x 10 reps Leg Curl 1 x 10 reps Sometimes the above exercises are performed in superset style. He always uses maximum poundages. Tuesday and Friday Back: Pullover (Nautilus) Close-Grip Chin (underhand) 2 cycles of superset Long Cable Pull 2 x 8 reps One Arm Dumbbell Row 2 x 8 reps Deltoids: Lateral Raise (Nautilus) Press Behind Neck (Nautilus) 2 cycles of superset Biceps: Preacher Bench Curl Barbell Curl superset above for 3 cycles (I have done this, it is awesome) Concentration Dumbbell Curl Calves: Toe Raise (calf machine) Toe Raise (leg press) 1 set each Abs: Leg Raise (chinning bar) Crunch (machine) 3 supersets until he feels a burn