[IwillOutworkYou]

Can someone give me a brutally original workout? None of that FLEX mag stuff.

Gimme 45 min on chest, and 30 on triceps. maybe a pre-exhaust, maybe a new angle or something.


Something fresh. Help a brother out?

[Lemon_Shrimp]

My 3times a week workout for Instant Mass.

Flat Bench 6sets of 15reps

Bicep Curl 4sets of 12reps

Ab Crunches 3sets of 50

Tricep Extention 4sets of 10

Wrist Curls 5sets of 15

10 minutes of Cardio Weekly

rest 5-15 minutes between sets.

[Nothin' but a peanut!!]

try super setting flat press with flat flyes incline with incline then do a triset of highh and or low cable crossovers and dips and or pullovers or something.

triceps trisets pushdowns kickbacks and dips
do like 768 sets if you're working them for 30 min or smth

[Rocky]

768 sets sounds like a lot! :)

Maybe try Incline DB press with drop sets at the end, decline BB press superset with pec deck or cable crosover.

Weighted dips, skullcrushers superset with close grip Bench. Do as many sets as you feel you need to to make it up to the time you want. Personally, I only do 2 full bore sets for each and I'm done.

EDIT: Just realised there is nothing original in there at all which is what you asked for. Oh well. :)

[tim290280]

Tomorrow is Chest/Triceps day

Must be a Monday!

Ok something orginal for your training. Antagonist training.

First up warm up by doing some pushups, just a handfull at different hand widths.
Next a couple of chins and dips. Now do some shoulder rotations like the swimmers do.

First exercise Bench and Rows do two warmup sets with 60 and 85% of your 6RM. Set up two barbells and perform 4 sets of 6 reps with your 6RM with no break between the movements, rest of 1-2min between pairs.

Second exercise INclines and Chins. Use your 10RM and do three sets in the same fashion as above.

Third exercise Dips and Curls. You can either do Dips/curls for as many reps as you can for 4 sets or do 10 reps in each. Use same fashion as above.

Finish off with external rotor work (like L-fly).

[Nothin' but a peanut!!]

lol yes mondzay lol

[1Bulk_Mass]

Here's something to ponder.

Warm up with say, as tim said some push ups. Dont go to failure or even that close to it. Do some dynamic stretching to make sure the shoulder joints are thoroughly warmed up because the first movement is a fly motion.


Then proceed with the following.

A) - Pre exhaust the chest with some machine fly's over just 2 sets x 10-12 reps. Back hard against the bench for every rep (except last 1-2 maybe) head back, let your chest do ALL the work.

2 sets x 10-12 reps


B) - Decline dumbbell presses (starting close to flat with first set, slowly increase the decline over each set) 3 x 10-12 reps. Superset the last set or two with some tricep dips with a forward lean.

3 sets x 10-12 reps (last 2 sets supersetted with tricep dips)


C) - Incline Dumbbell bench presses starting at a low angle (close to flat) then proceed to move the angle of the incline higher upon finishing each set (finish at 45degrees). Superset the last two sets with about 60% of what you dumbbell press with a barbell that you have at the ready on the ground ready to go straight into a set of slow eccentrics (downward phase) with an explosive upward phase (concentric). Do this to muscle failure.

4 sets x 10-12 reps (last 2 sets supersetted with a barbell)


Your chest will be smashed, and your triceps feeling it from all the dumbbell work. All that stabilizing and pressing taking its toll. Now for triceps.


D) - Decline skullcrushers. Without going too mad on the decline angle, set yourself up with a barbell and e-z bar for some skullcrushers. Last set simply bring the bar to your chest while remaining declined and do a set of close grip (elbows to sides) bench press with the same bar.

3 x 10-12 reps (last set supersetted with close grip barbell bench press)


E) - Rope cable pushdowns. Yeah, *Yawn* but at this time you're triceps are feeling it anyhow and a couple sets of these should be just enough.

2 x 10-12 reps (drop set both sets to about 2/3rd the weight of the initial set, go to failure)



F) - Close grip tricep push ups on medicine ball. Elbows in push ups on the ball will finish this workout. When nearing muscle failure just remain on the ball, pause just long enough to be able to do another rep, complete the rep, then repeat until its impossible to do anymore.


Done.


Notes - Take strict 2 minute rests in between sets and stretch between sets, and at the end of routine. Particularly chest, shoulder stretches

What do you reckon ? Not something out of this world but something that you'll definitely feel the next day or two nonetheless.