PEP-PATRIOT
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Been insane at my shop last couple days and I've been getting home after 8pm so I've missed my workouts.
Hoping to get out early today and Kill Arms.
Hoping to get out early today and Kill Arms.
New Circuit I Recently Started
- Thread starter PEP-PATRIOT
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PEP-PATRIOT
Well-known member
Last night was another ARM-AGEDDON!!!
SUPER SETS:
High Pulley Tri Ext-- 5 sets of 12
Skull Crushers-- 5 sets of 15
Reverse Grip Tri Pushdowns-- 4 sets of 12
Between Bench Dips-- 4 sets of 20
EZ Bar Curls-- 5 sets of 15
Preacher Curls-- 5 sets of 15
Rope Hammer Curls-- 4 sets of 12
Lying High Pulley Curls-- 4 sets of 10
Diamond Push Ups-- 2 sets of 20
Concentration Curls-- 2 sets of 15 each arm.
SUPER SETS:
High Pulley Tri Ext-- 5 sets of 12
Skull Crushers-- 5 sets of 15
Reverse Grip Tri Pushdowns-- 4 sets of 12
Between Bench Dips-- 4 sets of 20
EZ Bar Curls-- 5 sets of 15
Preacher Curls-- 5 sets of 15
Rope Hammer Curls-- 4 sets of 12
Lying High Pulley Curls-- 4 sets of 10
Diamond Push Ups-- 2 sets of 20
Concentration Curls-- 2 sets of 15 each arm.
PEP-PATRIOT
Well-known member
CHEST & ABS WRECKED!!!
SUPER SETS:
Pin Presses-- 5 sets of 12
Push Ups--'5 sets of 30
Decline Bench Press--5 sets of 15
Incline Dumb Press-- 5 sets of 15
Flat Bench Press--4 sets of 10
Jabs W/ Resistance Bands-- 4 rounds @ 45 seconds each
Decline Bench Sit Ups-- 4 sets of 30
Decline Bench Leg Raises-- 4 sets of 20
Twisting Crunches-- 2 sets of 40
SUPER SETS:
Pin Presses-- 5 sets of 12
Push Ups--'5 sets of 30
Decline Bench Press--5 sets of 15
Incline Dumb Press-- 5 sets of 15
Flat Bench Press--4 sets of 10
Jabs W/ Resistance Bands-- 4 rounds @ 45 seconds each
Decline Bench Sit Ups-- 4 sets of 30
Decline Bench Leg Raises-- 4 sets of 20
Twisting Crunches-- 2 sets of 40
PEP-PATRIOT
Well-known member
Planning on Legs tonight depending how much running around I have to do at my shop today.
We'll see.
We'll see.
PEP-PATRIOT
Well-known member
Okay, changing things up again.Today I WRECKED CHEST AND TRIS!!!
Pin Presses-- 5 sets of 12
Push Ups-- 5 sets of 50
Low Incline Dumb Press-- 4 sets of 20
Tri Pressdowns-- 5 sets of 12
Rope Tri Ext-- on Low Incline Bench-- 4 sets of 15
Diamond Push Ups--3 sets of 15
Pin Presses-- 5 sets of 12
Push Ups-- 5 sets of 50
Low Incline Dumb Press-- 4 sets of 20
Tri Pressdowns-- 5 sets of 12
Rope Tri Ext-- on Low Incline Bench-- 4 sets of 15
Diamond Push Ups--3 sets of 15
PEP-PATRIOT
Well-known member
Tonight was BACK & BICEPS!!!
SUPER SETS:
Deadlifts-- 5 sets of 10
Preacher Curls-- 5 sets of 15
Seated Rows-- 4 sets of 15
EZ Bar Curls-- 4 sets of 15
Lat Pulldown-- 4 sets of 15
Reverse Cable Curls-- 4 sets of 12
Dumb Rows-- 3 sets of 15 each arm
Concentration Curls-- 3 sets of 12 each arm
SUPER SETS:
Deadlifts-- 5 sets of 10
Preacher Curls-- 5 sets of 15
Seated Rows-- 4 sets of 15
EZ Bar Curls-- 4 sets of 15
Lat Pulldown-- 4 sets of 15
Reverse Cable Curls-- 4 sets of 12
Dumb Rows-- 3 sets of 15 each arm
Concentration Curls-- 3 sets of 12 each arm
PEP-PATRIOT
Well-known member
SHOULDERS & ABS DONE
Military Press-- 5 sets of 12
Behind the Neck Shoulder Press-- 4 sets of 15
Front Raise W/45lb Plate-- 4 sets of 12
SUPER SETS:
Upright Rows-- 4 sets of 15
Behind Back Rows-- 4 sets of 15
Shrugs-- 3 sets of 20
Behind Back Shrugs-- 3 sets of 20
Decline Bench Sit Ups-- 3 sets of 30
Decline Bench Leg Raises-- 3 sets of 20
Twisting Crunches-- 2 sets of 50
Military Press-- 5 sets of 12
Behind the Neck Shoulder Press-- 4 sets of 15
Front Raise W/45lb Plate-- 4 sets of 12
SUPER SETS:
Upright Rows-- 4 sets of 15
Behind Back Rows-- 4 sets of 15
Shrugs-- 3 sets of 20
Behind Back Shrugs-- 3 sets of 20
Decline Bench Sit Ups-- 3 sets of 30
Decline Bench Leg Raises-- 3 sets of 20
Twisting Crunches-- 2 sets of 50
PEP-PATRIOT
Well-known member
Planning on Destroying Arms again tonight
PEP-PATRIOT
Well-known member
ARMAGEDDON COMPLETE!!
SUPER SETS:
Bent Over Tri Ext-- 5 sets of 15
Dips Between Benches-- 5 sets of 30
Low Incline Skull Crushers--4 sets of 12
Reverse Grip Tri Pushdowns--4 sets of 10
EZ Bar Curls-- 5 sets of 15
Preacher Curls-- 5 sets of 12
High Pulley Lying Curls-- 4 sets of 15
Reverse Curls--4 sets of 12
Wrist Curls-- 3 sets of 20
Diamond Push Ups-- 2 sets of 15
SUPER SETS:
Bent Over Tri Ext-- 5 sets of 15
Dips Between Benches-- 5 sets of 30
Low Incline Skull Crushers--4 sets of 12
Reverse Grip Tri Pushdowns--4 sets of 10
EZ Bar Curls-- 5 sets of 15
Preacher Curls-- 5 sets of 12
High Pulley Lying Curls-- 4 sets of 15
Reverse Curls--4 sets of 12
Wrist Curls-- 3 sets of 20
Diamond Push Ups-- 2 sets of 15
PEP-PATRIOT
Well-known member
Got home late again from work so I wasn't able to kill back last night but hopefully tonight.
PEP-PATRIOT
Well-known member
Gonna try to Destroy Legs tonight depending on how late I get out of work.
We shall see.
We shall see.
PEP-PATRIOT
Well-known member
OPERATION LEG DEMOLITION COMPLETE!
Squats-- 5 sets of 12
Leg Extension-- 4 sets of 15
Leg Curls-- 4 sets of 15
Lunges-- 3 sets of 15 per leg
Narrow Stance Squats-- 2 sets of 15
Seated Calf Raises-- 2 sets of 20
Squats-- 5 sets of 12
Leg Extension-- 4 sets of 15
Leg Curls-- 4 sets of 15
Lunges-- 3 sets of 15 per leg
Narrow Stance Squats-- 2 sets of 15
Seated Calf Raises-- 2 sets of 20
PEP-PATRIOT
Well-known member
Legs are like rubber today.Lol
PEP-PATRIOT
Well-known member
BACK WRECKED!!!
Deadlifts-- 5 sets of 12
Seated Rows-- 5 sets of 15
Lat Pulldown-- 4 sets of 10
Stiff Arm Pulldowns--4 sets of 12
T-Bar Rows-- 3 sets of 15
Deadlifts-- 5 sets of 12
Seated Rows-- 5 sets of 15
Lat Pulldown-- 4 sets of 10
Stiff Arm Pulldowns--4 sets of 12
T-Bar Rows-- 3 sets of 15
PEP-PATRIOT
Well-known member
Okay, I was finally able to get to the Iron Altar and DESTROY ARMS!!!
SUPER SETS:
High Pulley Tri Ext-- 5 sets of 15
Shull Crushers-- 5 sets of 10
Reverse Grip Tri Pushdowns--4 sets of 12
Dips Between Benches-- 4 sets of 30
EZ Bar Curls-- 5 sets of 15
Preacher Curls-- 5 sets of 15
Rope Hammer Curls-- 4 sets of 12
Low Incline High Pulley Curls-- 4 sets of 15
Wrist Curls-- 2 sets of 20
Reverse Wrist Curls-- 2 sets of 20
SUPER SETS:
High Pulley Tri Ext-- 5 sets of 15
Shull Crushers-- 5 sets of 10
Reverse Grip Tri Pushdowns--4 sets of 12
Dips Between Benches-- 4 sets of 30
EZ Bar Curls-- 5 sets of 15
Preacher Curls-- 5 sets of 15
Rope Hammer Curls-- 4 sets of 12
Low Incline High Pulley Curls-- 4 sets of 15
Wrist Curls-- 2 sets of 20
Reverse Wrist Curls-- 2 sets of 20
PEP-PATRIOT
Well-known member
BACK & ABS SMASHED!!
Deadlifts-- 5 sets of 10
Stiff Arm Pulldowns-- 4 sets of 12
Bent Over Rows-- 4 sets of 12
Lat Pulldowns-- 4 sets of 15
T-Bar Rows-- 2 sets of 20
Twisting Crunches from Decline Bench-- 3 sets of 40
Leg Raises off Decline-- 3 sets of 20
Deadlifts-- 5 sets of 10
Stiff Arm Pulldowns-- 4 sets of 12
Bent Over Rows-- 4 sets of 12
Lat Pulldowns-- 4 sets of 15
T-Bar Rows-- 2 sets of 20
Twisting Crunches from Decline Bench-- 3 sets of 40
Leg Raises off Decline-- 3 sets of 20
PEP-PATRIOT
Well-known member
Sorry for my absence.Been crazy busy lately.
PEP-PATRIOT
Well-known member
LEGS WRECKED!!
Squats-- 5 sets of 12
Leg Extension-- 4 sets of 15
Leg Curls-- 4 sets of 15
Dumb Lunges-- 4 sets of 15 each leg
Narrow Stance Squats-- 2 sets of 20
Seated Calf Raises-- 2 sets of 20
Squats-- 5 sets of 12
Leg Extension-- 4 sets of 15
Leg Curls-- 4 sets of 15
Dumb Lunges-- 4 sets of 15 each leg
Narrow Stance Squats-- 2 sets of 20
Seated Calf Raises-- 2 sets of 20
PEP-PATRIOT
Well-known member
ARMAGEDDON DONE!!!!
SUPER SETS:
Tri Pressdowns-- 5 sets of 12
Between Bench Dips-- 5 sets of 30
Skull Crushers--4 sets of 12
Reverse Grip Tri Pushdowns--4 sets of 15
Preacher Curls-- 5 sets of 15
Rope Hammer Curls-- 5 sets of 12
Lat Pulley Lying Curls-- 4 sets of 15
EZ Bar Curls-- 3 sets of 15
SUPER SETS:
Tri Pressdowns-- 5 sets of 12
Between Bench Dips-- 5 sets of 30
Skull Crushers--4 sets of 12
Reverse Grip Tri Pushdowns--4 sets of 15
Preacher Curls-- 5 sets of 15
Rope Hammer Curls-- 5 sets of 12
Lat Pulley Lying Curls-- 4 sets of 15
EZ Bar Curls-- 3 sets of 15
PEP-PATRIOT
Well-known member
SHOULDERS SMASHED!!
SUPER SETS:
Shoulder Press-- 5 sets of 15
Behind the Back Rows-- 5 sets of 15
Upright Rows-- 5 sets of 12
Front Raise W/45lb Plate-- 5 sets of 10
Cable Side Laterals-- 4 sets of 10
Shrugs-- 4 sets of 12
SUPER SETS:
Shoulder Press-- 5 sets of 15
Behind the Back Rows-- 5 sets of 15
Upright Rows-- 5 sets of 12
Front Raise W/45lb Plate-- 5 sets of 10
Cable Side Laterals-- 4 sets of 10
Shrugs-- 4 sets of 12