SuperFlex

DAY 1:

CHEST
1) Barbell Bench Presses for 5 sets of 15,12,10,8,6,10(with dropset)
2) Incline Dumbell Presses for 4 sets of 10,10,8,6
3) Dips or Decline Presses for 4 sets to failure (reps of 10,10,8,6 for Declines)
4) Dumbbell Flyes or Cable Crossovers for 4 sets of 12,10,10,8
(Flex for 30 seconds after each set of #4)


ABS
1) Decline Situps for 4 sets of 35 reps
2) Leg Raises for 4 sets to failure
3) Side crunches for 4 sets to failure


DAY 2:

BICEPS & FOREARMS
1) Barbell Curls for 4 sets of 12,10,8,6
2) Machine High-Preacher Curls for 3 sets of 10,8,8-6
3) Dumbbell or Cable Concentration Curls for 3 sets of 12,10,8
(Flex for 30 seconds after each set of #3)
4) Superset Dumbbell Hammer Curls with Wrist Curls for 4 sets. 12,10,10,8 for Hammers and 25-15 for wrist curls. No rest!!! oooooooouch

ABS
1) Decline Situps for 4 sets of 35 reps
2) Machine Crunches for 4 sets of 25 reps
3) Leg Raises for 4 sets to failure
4) Side crunches for 4 sets to failure


DAY 3:

QUADS
1) Leg Extension for 4 sets of 20,15,12,10
2) Barbell Squats for 5-6 sets of 12,10,8,6,10,12
3) Leg Presses for 4 sets of 12,10,10,8
(Flex for 30 seconds after each set of #3)
4) Walking Lunges for 4 sets

CALVES
1) Standing Machine Calf Raises for 4 sets of 20,15,12,10
2) Seated Calf Raises for 4 sets of 15,12,12,10
(Flex for 30 seconds after each set of #2)

DAY 4:

TRICEPS
1) Cable or Rope Pushdowns for 4 sets of 15,12,10,8.
Perform a dropset on the last set.
2) SUPERSET:
A) Dumbbell Skull Crushers for 4 sets of 12,10,10,10
B) Reverse-grip Bench Presses for 4 sets of 12,10,10,8
3) Two-arm Overhead Dumbbell extensions for 4 sets of 12,10,10,8
4) Dumbbell Kickbacks for 3 sets of 15,12,10
(Flex for 30 seconds after each set of #4)

DELTS
1) Cable Side Laterals for 3 sets of 12,10,8
2) Hammer Strength Shoulder Presses for 4 sets of 10,10,8,6
3) Machine Side Lateral Raises for 4 sets of 15,12,10,8
4) Pec Deck Rear Lateral Machine for 4 sets of 15-12 reps


DAY 5:

BACK
1) Lat Pulldowns for 5 sets of 12,10,10,8,12
2) Machine Rows for 4 sets of 12,10,10,8
3) Hammer Strength High Row Pulldowns for 4 sets of 12,10,10,8
4) Cable Rows for 4 sets of 12,10,10,8
(Flex for 30 seconds after each set of #4)
5) Hyperextensions for 4 sets

ABS
1) Decline Situps for 4 sets of 35 reps
2) Machine Crunches for 4 sets of 25 reps
3) Leg Raises for 4 sets to failure
4) Side crunches for 4 sets to failure


DAY 6:

HAMSTRINGS
1) Lying Leg Curls for 4 sets of 12,10,10,8
2) Seated Leg Curls for 3 sets of 12,10,8
3) Stiff Leg Deadlifts for 3 sets of 15,12,10

CALVES
1) Standing Machine Calf Raises for 4 sets of 20,15,12,10
2) Seated Calf Raises for 4 sets of 15,12,12,10
(Flex for 30 seconds after each set of #2)

DAY 7: REST!!!

30 MINUTES OF CARDIO EACH TRAINING DAY!!! I'M WORKING ON GETTING MORE CUT AS I HAVE PLENTY OF SIZE NOW.

May the Lord Jesus Christ bless those who bless me as I gladly accept their blessings, and curse those who curse me all the while protecting me for any evils. In Christ name, amen...

CowPimp

Monday:

Warm-up and acclimate weight to a 1RM for the squat, deadlift, or accessory lift over about 8 sets.

3 sets of core or hamstring/glut work, whichever is my limiting factor in the deadlift and squat.

3 sets of a different exercise, but for the same muscle group as the previous exercise.

3 sets of core or hamstring/glut work, whichever is my strong point in the deadlift and squat.

3 sets of calf work.

Wednesday:

Warm-up and acclimate weight to a 1RM for the bench press or accessory lift over about 8 sets.

3 sets of lat or tricep work, whichever is my limiting factor in the bench press

3 sets of a different exercise, but for the same muscle group as the previous exercise.

3 sets of lat or tricep work, whichever is my strong point in the bench press.

3 sets of shoulder work.

Thursday:

8 sets of 2 reps (Using compensatory acceleration) using about 60% of my 1RM with the deadlift, squat, or accessory lift.

3 sets of core or hamstring/glut work, whichever is my limiting factor in the deadlift and squat.

3 sets of a different exercise, but for the same muscle group as the previous exercise.

3 sets of core or hamstring/glut work, whichever is my strong point in the deadlift and squat.

3 sets of calf work.

Saturday:

8 sets of 3 reps (Using compensatory acceleration) using about 60% of my 1RM with the bench press; I alternate the width of my grip throughout the sets.

3 sets of lat or tricep work, whichever is my limiting factor in the bench press

3 sets of a different exercise, but for the same muscle group as the previous exercise.

3 sets of lat or tricep work, whichever is my strong point in the bench press.

3 sets of shoulder work.

Cardio

I try to do HIIT cardio on 1 or 2 of my off days. Maybe all of my off days if I'm cutting.

The only time it's bad to feel the burn is when you're peeing...

CowPimp Picks Up Heavy Shit

MySpace

YouTube Videos

Archangel

P/RR/S
Mon- Chest/Biceps
Wed-Legs/Shoulders
Fri-Back/Triceps

"I can do ALL things through Christ, who strengthens me" - Philippians 4:13

"For NOTHING is impossible with GOD" - Luke 1:37