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HD Bodybuilding Workout #6

Heavy Duty Bodybuilding Workout

 

(Chest and Bi Day)

 

complete workout stack

 

Flavors of the week:

Jack3d®: Blue Raspberry Modern BCAA+™:Green Apple OxyELITE Protein™: Vanilla Ice Cream

 

30 minutes prior to training:

 

1-2 scoops of Jack3d® Blue Raspberry mixed with 1 scoop of Green Apple Modern BCAA+™

 

Intraworkout: 2 scoops of Green Apple Modern BCAA+™

The Workout: Jack3d® on the Beach

 

Incline Bench Press- Go light and modify into a guillotine press. Your negative phase will end a few inches above your neck. Use a spotter.

 

1x10 1x10 1x12 (Rest Pause set)

 

Incline DB Flies- We like to get “classy” with our pinkies out for this movement. Try pausing at the bottom for a count of one and squeezing hard at the top to get that blood rushing to your pecs.

3x12 at 80% of max

 

Decline DB Bench- The flat DB bench press is great. However, research has shown the decline DB bench press to possibly be superior in terms of stimulation of the pectoralis major. Switch these up from time to time.

1x6 at 60% of max 1x8 at 80% of max 1xfailure at 80% max 1x20 at 50% max

 

Cable Crossovers: Vary your angles. The angle you’re not using is the one that will make you grow.

3x20

 

Dips: Lean forward and do not fully lock out.

1x15 (Use rest pause sets until you hit 50 reps)

 

DB Curls: Run the Rack! Start with your lightest dumbbell and hold with the forefinger on the handle (the “lower” part of the weight) and the small finger off the bar. With palms facing thighs, curl right dumbbell up while slowly turning palm up and bending to the right with hand to the right (outside) of deltoids at peak position. Squeeze bicep for two-three count, turn head to opposite (left) side and start curling action with other arm while simultaneously lowering dumbbell. Repeat four repetitions and go to next higher weight, repeating four repetitions up rack until you hit the heaviest weight you can handle and then reverse back down to starting position. #FeelTheBurn

1x failure

 

Hammer Curls: Squeeze at the top of movement for one second with a 3 second negative.

3x8

 

Preacher Curls: Try a single arm cable preach curl with the “D” grip.

3x12

 

Seated Barbell Curl: Tougher than it sounds. Cut the sleeves off your Jack3d shirt before trying this. The pump is redic.

3x15

 

Finish your workout with 1 scoop of OxyELITE Protein™ Milk Chocolate with your beverage of choice.

 

USPlabs Pump Day

 

Disclaimer The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

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