Ok boys and girls… ready for more? No? C’mon summer is just getting started. I am sure you have seen some good results so far from what we’ve been doing, so lets keep it up. Gotta keep if different.

Day 1  Back

• Chin ups  3 sets of failure
• Lat pulldowns 1×20,1×18,1×15,3×12
• Seated cable rows 5×8
• Bent over dumbbell rows 3×15
• Reverse grip pulldowns 4×8
• Close grip pulldowns 3×10
• Wide grip rows (machine) 2×20

Day 2 Chest

• Incline barbell press 1×15,1×12,1×10,3×8
• Incline dumbbell press 4×10
• Chest press 1×15,1×12,2×10
• Decline bench press 3×8
• Dumbbell bench flyes 1×20,1×15,2×12
• Push ups 2 x failure

Day 3 Legs

• Leg extensions 4×12
• Leg curls 4×12
• Squats 3×15
• Leg press 1×25,1×20,2×18,2×15
• Calf raises 4×10

Day 4 Shoulders

• Side lateral raises 1×15,2×12,3×10
• Dumbbell shoulder press 1×15,2×12,3×10
• Front raises 3×15
• Upright rows 4×8
• Reverse flyes 3×12
• Barbell shrugs 4×10

Day 5 Bi’s and tri’s

• Rope extensions 4×18
• Dumbbell curls 4×15
• Skull crushers 4×8
• Barbell curls 4×8
• Close grip bench 3×10
• Hammer curls 3×10
• dumbbell extension 2×12
• machine curls 2×12

Go as heavy as you can but keep good form
One minute rest between sets

Why do some of you gym rats try and lift beyond your means is beyond my realm of thinking.

I see it all the time, guys grunting and killing themselves and for what? I can understand breaking new personal records and pushing through boundaries, but seriously guys and gals, whats the point in lifting weight that you cant handle?

Please, for everyone’s sake including your own. Leave your ego at in the car, hell leave it at home.
Lift WITHIN your means never beyond it. That’s how you get hurt.

If you care not to heed my warning, you could end up like this douche bag.

BEFORE

AFTER

I’ll take reps over weight any day.

He is at it again! Synthol Dickhead has taken synthol to new levels of stupid!

Are you ready for another workout?
We have to  keep it different, because with change comes results!
You gotta RISK IT to get the BISCUIT!

So I guess you have seen our other workouts…  workout part1 , workout part2, and even workout part3 where we started doing the super sets.

Workout 1 was a general workout, and workout 2 was another general workout focused on lower reps for size building, then came workout 3 at the start of spring break where we focused on cutting down the fat, adding more cardio and super sets.

Now with workout 4 we removed the super sets and increased the rep counts. This will burn even more calories and tone you up making you harder for summer. If you respond to higher reps, this will be your best workout yet. Keep the rest in between sets to a minimal like 40 seconds, rest about 3 mins when changing exercises.

If you want change, you gotta be thirsty for it. Stay thirsty my friends! [Read more →]

I normally don’t post videos of myself and friends working out, but when we started our chest workout we realized that one of our friends would not believe that we were doing the 95 pound dumbbells on incline. See if he doesn’t see it, he doesn’t believe it, so we decided to video it.

The workout: Incline Dumbbell Press

Warm-up 2 sets using 55 lbs for 15 reps,
1 set 80 lbs for 12 reps
1 set 85 lbs for 10 reps
1 set 90 lbs for 8 reps
1 set 95 lbs for 8 reps

I only recorded what was needed to prove what we had been saying to him in the gym.

After all this we did a super set routine.

Bench Press
Machine Flyes
Pushups

What you want to do is 5 sets of 12  as heavy as you can do it. Do the bench press, then immediately go and do the flyes, then drop down on the floor and do pushups at a standard width till failure. Wait about 90 seconds and do it again.

I usually start heavy on bench and strip for each set.

Good luck!