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Shoulder Workout
Lets Begin Shall We!
Start with Seated Shoulder Press using the Cable Machine 4 sets of 10 reps, Lateral Raises 4 sets of 10 reps, Upright Rows 4 sets of 10 reps with the bar. “Don’t Be Weak Minded, Stay Focused!” Plate Frontal 4 sets of 10 reps, Super-Set with shrugs 4 sets of 10 reps, Dumbbell Flys focusing on rear delt exercises. “If it’s not rough it’s not right.” Remember To Train At Your Own Fitness Level.
Wow, if you have been following our workouts .We worked hard “Kai Greene” style (Pro BodyBuilder) You realized that last week was NO JOKE! Lets get started!!!
Start with 4 sets of 10 reps, Leg press weight should be at a medium. Continue with 4 sets of 10 reps with hamstring curls..REMEMBER TO SQUEEZE AT THE TOP! Push through to Leg Extensions, 4 sets of 10 reps till you feel the burn. Not finish yet, Take a trip over to the squat rack,haha yes, yes” Squat time J/k Lunges instead. 4 sets of 10 reps of Step Lunges. Move to Vertical Leg Press 4 sets of 10 reps. End with Seated Calve Raises and Standing Raises. Remember to exercise at your own fitness level.
Day 1 through Day 5:
You pushed yourself to extreme measures… Starting the week with legs and finishing the week off with legs again! Ouch. “Are you crazy?” The answer is HELL YEAH!!! In order to build legs you must train them with a know-holds-bar attitude. You have to get nasty, say a couple of bad words, cry whatever… Do what you have to do but remember to Push Your Legs to make them grow. What about the other muscle groups we crushed this week. Now that chest workout was brutal because we went all out.
Word of the day was HEAVY.
And we lived up to that crazy meaning. Following chest was back, bi’s, shoulders, and tri’s.
To sum it all up: In order to grow, you must train hard and eat a well balanced diet. Be sure to take the right supplements to help you push through those grueling workouts. Seek proper guidance if you are unsure of proper training and supplementation.
Light Leg Workout
Hamstring Curls 3 sets of 10 reps, Leg Extensions 3 sets of 10 reps, Walking Lunges 3 sets of 10 to 15 reps, Seated Calve Raises 3 sets of 20, Standing Calve Raises 3 sets of 20! Remember to Train At Your Own Fitness Level “Than Your Done Son,Your Done!”
Shoulder Workout
Giant Sets: Military Press 4 sets of 10 reps,Side Lateral Raises 4 sets of 10 reps, Vertical Plate Raises 4 sets of 10 reps, ” Don’t Be Shy” Pickup the bar Upright Rows 4 sets of 10 reps, Finish-up with shrugs. Shrugs 4 sets of 10 reps to complete failure!!! “Git ER DONE” Remember To Train At Your Own Fitness Level
Back Workout
Pull-ups 4 sets of 10 reps, Seated Rows 4 sets of 10 reps, Reverse Back Curl 4 sets of 10 reps, Lat pull-downs 4 sets of 10 reps, “GO HEAVY AND STOP CRYING” Bent Over Rows 4 sets of 10 reps. Push yourself,The body can handle pain!
Bicep Workout
Preacher Curls 4 sets of 10 reps, Hammers Curls 4 sets of 10 reps, Dumbbell Concentrations 4 sets of 10 reps! Burn them out ! When You Feel That Weak SH** Coming Up some call it vomit ,but we call it Graduation! You Are Done!! Remember To Train At Your Own Fitness Level,but Train Hard!!!
Crazy Chest Workout
Dumbbell Incline Chest Press 4 sets of 10-15 reps. Dumbbell Flat Bench Press 4 sets of 10-15 reps. Standing Cable Flys 4 sets of 10 -15 reps. Incline Cable Flys 4 sets of 10 -15 reps. Push Your Muscles To Failure!
Random Tricep Pain
Tricep -Pushdowns 4 sets of 10-15 reps, Super-Set with Tricep Extensions 4 sets of 10-15 reps, Enhance the pain by doing 4 sets Weighted Dips to failure, followed up with Tricep Kickbacks 4 sets to …Nevermind you can’t lift your ARMS!! Now Go Puke!!! Good Lift. Remember To Train At Your Own Level Of Fitness!!
Day 1 ” Heavy Leg Day”
Squats: 4 sets of 10 reps
Start at 225 and finish with 500, that’s right 500lbs of pure adrenaline down to the basement up to the roof!!
Leg Extensions: 4 sets of 10-15 reps
Start at 120 gradually increase to achieve Pure Results!!! Fully extending feeling every bit of the burn!!
Hamstring Curls: 4 sets of 10 -15 reps
Start at 120 push through to 150 or more! Remember to train at your level this is just one example of the way we train at bpure
Calves: Seated and Sitting 4 sets of 20 Feel The Burn Or Go Home!
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