Trick or Treat? SCARY WORKOUT FOR ULTIMATE MUSCLE GAINS

Day 1: chest, back, abs
Day 2: legs, calves
Day 3: shoulders, biceps, triceps, abs
Day 4: off

Day 1:
Neutral Grip Chins 50 total reps
Pulldowns 3 sets of 10
Snatch Grip Chest Supported Rows 3 sets of 12
Dips 50 total reps
Low Angle Incline Dumbell BP 3 sets of 8; 20+
Decline Barbell Press sets of 12,10,8,6,4,4
Superset cable fly with reverse flyes 3 sets of 60 secs each
Hanging Abs Knees to Elbows 100 total reps

Day 2:
Squats – high bar, heals up on small plates, med stance
5 sets of 8-10 reps (1-2- reps shy of failure)
Leg Extensions, walking lunges and front squats 4 rounds of 6-10 reps @8 effort meaning 2-3 reps shy of failure for each but conditioning will kick your butt potentially so lighten weight to make the reps
Calf Extensions on Leg Press or Standing Calf Raises 3 sets of heavy 8-12 reps with 3 count negatives
Seated Toe Raises 2 sets of 60 sec (light and burn)

Day 3:
21’s for shoulders – side raises, front raises, rev fly 7 reps each direction – rest 30 s and repeat
5 rounds
Dumbell hammer grip preacher curls superset with dumbell kickbacks
3 sets of 30 sec each
Standing EZ Curls superset with V Bar Pushdowns 3 sets of 30 sec each

Day 4:
OFF

Day 5:
Inverted Rows 75 total reps
Chest Supported Rows with Dumbells 4 sets of 6-8
Close Grip Seated Rows sets of 10,8,8,6
Dips Bwt+25 for 3 sets AMRAP
Hammer Strength High Angle BP 3 sets of 12 to fail
Dumbell Floor Press (pause each rep on floor) 4 sets of 8
Superset lying floor dumbell fly with band or cable face pulls 3 sets of 60 secs each
Hanging Abs Knees to Elbows 100 total reps

Day 6:
Paused front squats 5 sets of 8
One Legged Leg Press 4 sets of 60 sec
Back Extensions 3 sets of 20
Wall Squats superset with Nordic Ham Curls 2 sets of 60 sec
https://www.youtube.com/watch?v=uMBTZ41wzT8
https://www.youtube.com/watch?v=FLMU-q3t9ZE
Calf Extensions on Leg Press or Standing Calf Raises 3 sets of heavy 8-12 reps with 3 count negatives
Seated Toe Raises 2 sets of 60 sec (light and burn)

Day 7:
Neutral Grip Seated Dumbell Press 4 sets of 6
Dumbell Upright Rows to low chest level 3 sets of 20
Incline Dumbell Hammer Curls superset with French Press 3 sets of 15
Concentration Curls 3 sets of 15-20+
Decline Skullcrushers 4 sets of 8-10
Superset assisted dip and chin for 3 rounds of 60 secs

Day 8:
OFF

Day 9:
Negative Chins **lower in 30 secs as slowly as possible** Do as many reps as you can like that up to 20 reps total
Rev Grip Pulldowns 4 sets of 8
Dumbell Rows 3 sets of 20+
Negative Dips **lower in 30 secs as slowly as possible** Do as many reps as you can like that up to 20 reps total
Giant set of dumbell bench press, dumbell flyes and plyo pushups for 5 rounds of 60 sec each
Hanging Abs Knees to Elbows 100 total reps

Day 10:
Zurcher squats – 4 sets of 20
Leg Extensions, walking lunges and front squats 4 rounds of 15 reps @8 effort meaning 2-3 reps shy of failure for each but conditioning will kick your butt potentially so lighten weight to make the reps
Hack Squat 90 sec for one set
Calf Extensions on Leg Press or Standing Calf Raises 3 sets of heavy 8-12 reps with 3 count negatives
Seated Toe Raises 2 sets of 60 sec (light and burn)

Day 11:
Seated Overhead Pin Press sets of 12,10,8,8
H-Raises 3 sets of 20+
https://www.youtube.com/watch?v=Q52t3xlmjEs
Machine Preacher Curl superset dumbell elbows out extensions 4 sets of 15
Alternating dumbell curls run the rack start light and keep going up in weight for sets of 6 reps until you cant get 6 reps and then start back down until you do the weight you started with regardless of reps
Bench Dips 100 total reps

Day 12:
OFF

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