[thug_life]

chest,tricep,shoulders

db incline press 4 sets
12x20kg,12x22kg,10x25kg,10,27kg

db flat press 4 sets
12x20kg,12x22kg,10x25kg,10x27kg

db incline flyes 4 sets
12x6kg,12x8kg,10x12kg,10x16kg

rope pushdown 4 sets
12x30kg,12x35kg,10x40kg,10x45kg

one arm db extension 4 sets
12x6kg,12x8kg,10x10kg,10x12kg

reverse pushdown 4 sets
12x20kg,12x25kg,10x30kg,10x35kg

db shoulder press 4 sets
12x15kg,12x20kg,10x22kg,10x25kg

db laterals 4 sets
12x4kg,12x6kg,10x8kg,10x10kg

db front raises 4 sets
12x4kg,12x6kg,10x8kg,10x10kg

barbell shrugs 4 sets
12x50kg,12x70kg,10x90kg,10x110kg

[BigBen]

nice volume bro i bet u were hungry s hell when u got done. Keep up that hard work mayne

[thug_life]

yeah thx and yeah i was a bit hungry, ate like 3 chicken breast

[thug_life]

one leg extension 4 sets
12x15kg,12x20kg,10x30kg,10x40kg

front squats 4 sets
12x30kg,12x40kg,12x50kg,10x60kg

leg press
12x120kg,12x150kg,10x170kg,10x210kg

walking lunges 4 sets with 10kg dubells

stiff leg deadlift 4 sets
12x50kg,12x50kg,10x60kg,10x60 kg

* my legs were so pumped and burning :)

[TrueOutlaw]

good stuff thug...man i love those front squats .......keep banging bro

[Rocky]

Nice sessions man! Keep it up!

[thug_life]

back, bicep

chins 4 sets of 12,12,10,8 reps

then rear pulldowns 4 sets and then v pulldowns and front pulldowns also for 4 sets

alternate db curls 4 sets
12x8,12x10kg,10x12,5 kg,10x15kg

one arm db preacher curls 4 sets
12x4kg,12x6kg,12x8kg,12x10kg

consetration curls 4 sets
12x4kg,12x6kg,10x8kg,10x10kg......this was weak but it motivates me to do more weight next time

then 4 sets of one arm cable curls

thats all folks

[TrueOutlaw]

good stuff pimp.........keep banging

[MaKaVeLi]

your bis mustv been pretty worked by the end of that last session having 4 bicep exercises after all them pulldowns! that chest, shoulder n tri day seems equally as hardcore - hell I don't know how you can do it all

[thug_life]

chest day

incline db flyes 3 sets:12x15kg,10x17kg,8x20kg
bb bench press wide grip 3 sets:12x50kg,10x60kg,10x70kg
incline db press 3 sets:12x22kg,10x25kg,12x27kg
decline bb press (smith machine) 3 sets:12x50kg,10x60kg,12x70kg

im just switching to a little less volume and more power but in the range 8-12 reps and just training each muscle once a week

thats all folks

[TrueOutlaw]

good work bro

[BigBen]

Hey Thug,

I really like to see that u upped your reps. How do u like the change bro? U mentioned u got a great pump on leg day, i hope 8-12 reps works out for the better for u bro.



Peace n Godbless

[sMac15]

good workouts bro