3 sets per exercice and 45 sec-1min rest between each set follow me on facebook: http://www.facebook.com/marc.fitt follow me on twitter: https://twitter.com/#!/Marc_Fitt
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Day 4 Back& triceps Back 1- Warm-up 2min rest x 2sets a) Negative weighted chin-upx 10 b) Negative Pull-up x10 c) V-bar lat pull down 10 each side 2- (3/4 all set) 2min restx 3 sets a) v-bar barbell ¾ rowsx 10 b) ¾ barbell rowsx10 c) One arm rows x10 each side 3- (Middle Up) Mid 3 2min restx 3 sets a) v-bar mid-rows x10 b) Hammer Strength rowsx10 c) Supination mid-rows x10 4- (Strenght On) 2min rest x3 sets a) Dead lift x10 b) Back fly x15 c) Cable high to low, body side fly x20 Triceps 1- Skull to the limite 2min rest x4 sets a) Skull crusher x10 b) close grip press x10 2- Reverse Exset (2min rest x3 sets a) Reverse straight bar extension x10 b) reverse alternating pulley down x10 x3 3- Triangle War (2min rest x3 sets) a) Triangle extension x10 b) rope south to north x10 c) rope north to south extension x10 4- (Final Round)2min rest x 3 sets a) straight bar over the head x10 b) Triceps Dips xMaxxxx OUTTTTT!!!! b) one arm pulley Kick back X 10 of each arm Pic of my back 3…
Day 1 of my new routine workout: Chest & biceps size up 1- Incline dumbbell press (4-6-8-10)repsx4 sets 2- Flat dumbbell press (6-8-10)x 3 sets 3-Decline bench press (6-8-10)x3 sets 4-Pulley Punch: (5x high, 5x mid chest, 5x low chest SS 20x mid pulley fly)x3 Biceps 1-Barbell biceps curls 10x4 2-Dumbbell curls SS Dumbbell hammer curls 10/10x3 3-Ez bar close grip pulley...
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