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Survival of the FittestCreated by Desception
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Workout Programs → Survival of the Fittest
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Summary
1 Workout / 11 Exercises
0% Cardio / 100% Strength Training
Workout Program Description
A real test of endurance, stamina and dexterity. I use this to build insane strength and shape the muscle.
Workouts
Chest Explosion
Description
Killer Upper Body Workout. Start at Chest, work into Bi's and then onto Tri's. Full upper stimulation.
Suggested Schedule
This workout should be done weekly on:| Sun | Mon | Tue | Wed | Thur | Fri | Sat |
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Bench Press - Barbell, Flat 8 sets: 11 reps, 11 reps, 11 reps, 8 reps, 8 reps, 8 reps, 6 reps, 6 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Bench Press - Barbell, Declined 4 sets: 15 reps, 15 reps, 15 reps, 15 reps Lie on a decline bench, hold barbell about 6" wider than shoulder width. Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight w... |
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Bench Press - Barbell, Inclined 5 sets: 15 reps, 15 reps, 15 reps, 11 reps, 11 reps Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s... |
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Bench Press - Barbell, Flat, Close-Grip 3 sets: 35 reps, 45 reps, 55 reps Just like the Barbell Bench Press but with your hands only 12 - 14" apart, centered over your body. Works more of the inner pectorals and triceps. Exercise description by Bodybuilding.com |
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Around The Worlds 4 sets: 21 reps, 21 reps, 21 reps, 15 reps Grab two dumbbells and sit on a bench. Now put the dumbbells face up towards the ceiling on your upper thighs while keeping your elbows slightly bent. Now move the barbells, not up, but around as if y... |
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Barbell Curl - Standing 8 sets: 21 reps, 21 reps, 15 reps, 11 reps, 11 reps, 15 reps, 21 reps, 21 reps Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. L... |
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Barbell Curl - Seated, Concentration 11 sets: 15 reps, 15 reps, 15 reps, 15 reps, 11 reps, 11 reps, 8 reps, 8 reps, 11 reps, 11 reps, 11 reps Place barbell on the floor near the end of a bench. Sit at the end of the bench with your feet about 24 inches apart. Bend forward at the waist, hold bar with both hands, palms up, about 6 inches apar... |
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Dumbbell Curl - Standing 16 sets: 25 reps, 21 reps, 15 reps, 15 reps, 11 reps, 8 reps, 8 reps, 6 reps, 6 reps, 4 reps, 4 reps, 6 reps, 8 reps, 8 reps, 11 reps, 15 reps Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ... |
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Tricep Pushdowns - One Arm 10 sets: 21 reps, 21 reps, 15 reps, 15 reps, 11 reps, 11 reps, 15 reps, 15 reps, 21 reps, 21 reps With your right hand, grasp a stirrup handle attached to the high-cable pulley using an underhand grip. You should be standing directly in front of the weight stack. Pull the handle down so that your ... |
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Tricep Pushdowns - Straight Bar 22 sets: 31 reps, 25 reps, 25 reps, 21 reps, 21 reps, 15 reps, 15 reps, 11 reps, 11 reps, 8 reps, 8 reps, 8 reps, 8 reps, 11 reps, 11 reps, 15 reps, 15 reps, 21 reps, 21 reps, 25 reps, 25 reps, 31 reps Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet should... |
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Latest Users
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dwolf13 |
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kofitnessMichael Rupert from Chicago, Illinois |
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