Muscle Dog

Workout Information

shoulders/bi's

Description:: week 1 contest cycle
Type of Workout:: Muscle Gain
Days in Workout:: 4

Tuesday
Wednesday
Thursday
Friday

Tuesday

Targeted Muscle Group: shoulders/ bi's

Exercise	Sets	Reps	Weight
plate rotations with light weight starting with 18 reps ending with 8 reducing 2 reps per round each round consists of 1) angled front delt raise 20lb dbells 2) side delt raise same weight 3) Bent rear delt raise same weight. go from one form to the next no breaks in rounds or sets the whole thing takes 10 minutes and is exhausting.	6	100	20lb
rainbow press standing or sitting in squat rack using an olympic bar raise the bar from the chin to slightly over the head then lower behind the neck to the base of the skull press back up slightly over the head and lower to the chin again. 1 rep complete	5	8	185
hammer curls I dont like curls the only reason I do them is for my bench shirt fitting tightly on the arm.	5	8	50lb dumbells
broom sticks progressive over load is the key to this exercise and a partner who won't try to kill you. using a bare bar or broom stick sitting at a preacher station they will use there hands to add resistence to the lift three sets of 7 reps adding more hand weight every set. also resist them pulling down on the last rep of each set.	3	7	whatever

Wednesday

Targeted Muscle Group: back traps

Exercise	Sets	Reps	Weight
barbell shrug progressive we begin with 135 and work our way up to 600+ lb and for the non believers I will eventually post a video of the workout	8	8	625
drex raise hard to explain	8	8	25
lat pull downs everyone loves these	8	8	185
bent rows	8	8	185
deadlift	8	3	405

Thursday

Targeted Muscle Group:

Exercise	Sets	Reps	Weight
chest progressive O.L beginning with warm up 10@ Bar [url=mailto:10@ 135]10@ 135[/url] [url=mailto:8@ 225]8@ 225[/url] [url=mailto:8@ 315]8@ 315[/url] 6@ 365 [url=mailto:3@405]3@405[/url] equip and [url=mailto:2@485]2@485[/url] 2@ 505 2@ 525 1@ 550 all complete in under 20 minutes	8	46	550
tricept rope extensions	8	8	230
belly press crunch for lack of the known name we do close grip belly presses with 95 lb's and do a crunch while lowering we have found this dramaticly increase the thickness of your abs (POWERLIFERS ONLY BODYBUILDERS DON"T NEED THICK GUTS)	8	8	95

Friday

Targeted Muscle Group: legs

Exercise	Sets	Reps	Weight
walking lunge's we do two sets 5 minute gym walks lunging every step with moderate weight	2	5	80
truck pulling we pull a chevy colorado Z71 for 1+ mile's once per week	1	1	7895
squat	8	3	405

Date Posted: 10/15/2009

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Comments

wally42: This workout is awesome. Trust me, I have done it. Your shoulders will be pumped like crazy if you do this right.

03/09/2010

barbelldog: Yeah I can sorry it took so long to get back with you man I called them drex because thats the name of the guy who taught me the lift. You lay belly down on a portable incline bench and using moderate to light weight begin with the dbells at your hips and using an arc motion raise the weight to be in line with back looks kinda like you are diving at the peak of the rep now while doing this lift rotate your wrist @ the starting position your palms should be towards your body and at completion yourpalms should be facing out from each other. One of my guys had seen this before and called it swan fly’s which makes since it looks like the swan swim form.

02/27/2010

johnnymarbles: 1 this workout is awsome
2 could u post a picture of wat drex raises are or somthine because ive looked it up and still cant find anything on it

01/07/2010

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shoulders/bi's

Workout Information

shoulders/bi's

Tuesday

plate rotations

rainbow press

hammer curls

broom sticks

Wednesday

barbell shrug progressive

drex raise

lat pull downs

bent rows

deadlift

Thursday

chest

tricept rope extensions

belly press crunch

Friday

walking lunge's

truck pulling

squat

Comments