Make it a double

Because of mother nature and the fact I was running on only one 1200 calorie drink for over 4 hours of snow removal, I opted out of training Back and Trap on Wednesday and I got Hawk to bail with me, but it was too late for the Animal, he made it to the gym before we could reach him.

Thursday Alex and I figured we'd get to the gym a little earlier and bang out Back and Traps before the Big John got there

Moving right through an intense Back workout, resting only 30-45 seconds and increasing the weight each set. We did 4 exercises doing 5,5,5,3 sets.
Animal walked in so, we only did 3 sets for the last one. We move to traps  ans did 4 quick sets of dumbbell shrugs with 80's, I go, he go, I go, he go... I think it took us about 4.5 minutes to do 4 sets each, around 10 reps


We started with Calves as we do every time now, 5 seated was the damage this time. For shoulder we went with a press machine, facing the seat, then to those new side lateral we do with the rear laterals on a incline bench (real cool). This time we did it alternating, going from first rep side raise, second rep rear raise, so on and so forth for about 8 to 10 each angle, totaling 16-20 reps. We ended shoulders taking a 45 plate doing as many front raises with a twist as you can, then handing if off, we tossed that around 5 times, shoulders are done.

Biceps started with dumbbell curls on an incline bench, these give you a nice stretch, then we did standing dumbbell concentration curls, we each grabbed a dumbbell and went left to right two times in a row, rested, then repeated. Ending Biceps and starting Forearms was reverse grip curls with a crooked bar, then ending forearms was wrist curls off a bench


We banged out the whole workout, Back,Traps,Calves,Shoulder,Biceps,Forearms and Abs, in 2 hours and 15 minutes

Great Workout, nice pace!

Breakdown

Lat pull downs/5sets
Weighted machine Lat pulls/5sets
Low Rows/5sets
Reverse Pull downs/3sets
Shrugs/4sets

The Animal has come to feed

Seated front shoulder presses/5sets
Side and rear incline dumbbell Laterals/5sets
Front raises with a 45 plate/5sets
Incline Dumbbell curls/5sets
Standing concentration curls/4sets
Reverse grip curls/5sets
Wrist curls/5sets
Reverse wrist curls/5sets
Abs/5sets

size BIGGER