Hey Fellas!

Long time no post.  Lets Change that!

Heres one I did the other day!

I recommend doing this when your entire body is recovered, and you don't plan on hitting the gym for another 2 days.

The 3 Barbells of death!

reps from 10-9-8-7-6-5-4-3-2-1

Bench Press (something that is medium weight at 10 reps)
DeadLift (recommend 60% of max weight, I max around 455+, I stuck with 245 for this one)
Power Clean (recommend staying near 115lb) if its to heavy drop to 95lbs)

Go through all 3 exercises before going down to the next rep number.

EXAMPLE:
Bench 10reps deadlift 10reps Clean10reps
Bench 9 dead 9 clean 9
and so on....


Get out there and kill it!

Heavy Lifting for Heavy Gains!

So, I haven't been around much lately, but thats turning around.  I have been trying to pack on some hard muscle and pounds lately, so im going to run you through a chest and tricep routine I hit the other day that left me screaming like a little kid.

Remember, train to failure and when I say 1 rep, I mean your full blown out MAX!


- Warm Up -
10 push ups
10 sit ups
10 air squats
20 DU's (double unders)

THE WORKOUT
CHEST

in between each set, perform 5 perfect and slow push ups (this goes for every exercise until the workouts complete)
Flat Barbell Bench Press
20-15-12-8-4-2-1-1-1-20

Incline Dumbbell Press
10-8-6-6-4-10

Flat Dumbbell Flyes
12-10-8-8-12

TRICEPS

Parrallel Bar Dips (weighted)
failure-failure-failure-failure

Overhead Dumbbell Extensions
10-8-8-6-6-12

Rope Pushdowns
12-12-10-10-8-6-12

Single Arm Cable Kickbacks (slow and controlled)
15-15-12-12-12

Now me, I usually throw Double Unders in my workout, just to keep my heart going, and to hit a little cardio without zoning out at the wall in front of a miserable treadmill.  So every other exercise, between each set, if your up for some more work, dig deep, push yourself and knock out 40-50 DU's