Tag Archives: free workout

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

Free Workout: 3 Day A Week Routine

After your warm-ups you’re going to pick a weight, and use that same weight for all three sets. If it is done perfect here is how it will occur. It would do a set of 10 repetitions. Then rest. Rest periods between sets can be 90 seconds, 2, 3 or 4 minutes. For strength based routines use at least 2 minutes rest on smaller lifts and 3-4 on the big lifts.

You MUST use a stop watch and be consistent with your rest periods. After your rest, using the same weight, you will do another set, this set will be harder then the first but NOT to failure, if you can do more than 10 reps with it DO NOT, we are looking to do the first two sets to add volume, the last set is the only one that will be taken close to failure. Let’s say that on the last set, you get to exactly rep 10 and you know that if you tried another rep you would fail or your form would break down to get the rep, if that is the case it was done perfectly.

Let’s look at what happens if the weight is too heavy. Let’s say you get 10 reps for the first set, 10 for the second. And only 8 for the third. That means the weight was a bit too heavy, no problem you will have still stimulated growth. Do not make your form breakdown or get a spot from your buddy, To make the 10 reps, we are looking to take the last set to one rep short of failure. You should never miss a rep.

Now let’s look at what happens if the wait was too light. Let’s say you got 1 x 10, 1 x 10, and then on the last set you get to rep 10 and it is obvious you can do more reps, go ahead and get the additional reps. But once again take the last repetition only to the point where you get all the reps in good form. DO NOT ATTEMP A REP THAT YOU WILL NOT GET BY EITHER FAILING ON THE REP, OR HAVING FORM BREAK DOWN TO GET IT.

Again, on these routines you will fail if you take all your work sets to failure. On multiple set lifts you should use the same weight for all sets. As an example if you are doing rows for three sets of eight, the first should be relatively easy, the second should be a pretty hard set and a third should be almost a failure but not quite. When you know you going to fail on the last rep don’t attempt it.

Close Grip Bench Press –  3×3
Dumbbell Bench Press   –   3×10
Dumb bell Shoulder Press   –   3×8
Dips   –   3×10
Lat-Pulley Ab Crunch   –   3×10

Rest Day

Pull-Down Machine   –   3×8
Dumb bell Row   –   3×8
Hammer Curls   –   2×8
Reverse Grip Dumbbell Curls   –   3×10
Wrist Curl   –   3×10

Rest Day

Squat   –   3×6
Front Squat   –   3×10
Good Mornings   –   2×10
Hanging Leg Raises   –   3×10
Leg Press Calf Raise   –   3×15

Rest Day

Rest Day

START OVER

Free Workout Routine

Monday
  Chin-up   –   4 x 10
  Hammer Curl   –   3 x 12
  Reverse grip EZ-Bar Curls   –   3 x 10
  Deadlift   –   1 x 3
  Glute/Ham Raise   –   3 x 10
  Standing Calf Raise   –   4 x 20

Tuesday            Rest Day

Wednesday
  Bench Press   –   3 x 10
  Incline Dumbbell Bench Press   –   3 x 12
  Dumbbell Skull Crushers   –   4 x 10
  Lateral Raise   –   5 x 12
  Ab Machine   –   3 x 12 *hold for 1-2 seconds on the top of each movement*

Thursday           Rest Day

Friday
  Supinated Grip Row   –   4 x 10
  Chin-Ups   –   3 x 10
  Preacher Curls   –   3 x 6
  Squat   –   5 x 5 (Starting at 80%
after warm-ups, using 5% increments)
  Seated Calf Raises   –   3 x 20

Saturday           Rest Day

Sunday             Rest Day

Monday
  Dumbbell Bench Press   –   4 x 8
  Dips   –   4 x 8
  Upright Rows *shoulder width grip, raise to lower chest*  –   4 x 12
  Tricep Pushdown   –   4 x 8
  Hanging Leg Raises   –   3 x 10

Tuesday            Rest Day

Wednesday       Rest Day

Thursday: REPEAT