Workout
Here is a workout for all my fans that would like to get in shape. Now if you would like to become a Pro Wrestler this is also a good workout. May need changes for Beginners. But remember I change my workout every 12 weeks to shock the muscles and keep gains coming. I hope you in join also we will be adding an address for all my fans to send Questions & Comments to help you on your way also. Thank You!!
Up Dated: 5-31-00
Monday
* Chest,Heavy;Delts,Light;Triceps,light *
| Bench Press*: |
3 Set X 8,6,5 Reps |
| Incline Press: |
2 Set X 6-8 Reps |
* Aftershock Tri-Set *
Cable Flyes or Crossovers: |
1 Set X 6-8 Reps |
| Wide-Grip Dips: |
1 Set X 6-8 Reps |
| Cable Flyes or Crossovers: |
1 Set X 6-8 Reps |
*Aftershock Tri-Set *
| Incline Cable Flyes: |
1 Set X 6-9 Reps |
| Pec Deck Flyes: |
1 Set X 6-9 Reps |
| Hanging Leg Raises: |
2 Set X 15-20 Reps |
| Spinal Extensions: |
4 Set X ( to failure ) |
| Incline Cable Flyes: |
1 Set X 8-12 Reps |
| Crossovers: |
1 Set X 8-10 Reps |
| Behind-The-Neck Presses: |
1 Set X 8-10 Reps |
*Aftershock Superset *
| Behind-The-Neck Presses: |
1 Set X 8-10 Reps: |
| Forward-Lean Lateral Raises: (Sitting backward on ab bench) |
1 Set X 8-10 Reps: |
| Seated Lateral Raises: (Stretch-Pause) |
1 Set X 10 Reps: |
| Standing Lateral Raises: |
1 Set X 10 Reps: |
| Front Raises: |
1 Set X 10 Reps: |
| One-Arm Incline Lateral Raises: (Stretch Pause) |
1 Set X 6 Reps: |
| Lying Dumbbell Extensions: |
2 Set X 10 Reps: |
*Aftershock Superset *
| Rope Pushdowns: |
1 Set X 10 Reps: |
| Bench Dips: |
1 Set X 10 Reps: |
| Straight-Bar Pushdowns: |
1 Set X 10 Reps: |
| Overhead Rope Extensions: (stretch-Pause) |
1 Set X 6 Reps: |
Tuesday
* Quads,Heavy;Hamstrings,light;Soleus,heavy;Gastrocs,light;Abs,heavy) *
| Squats*: |
3 Set X 8,6,4 Reps: |
| Smith-Machine Squats: |
1 Set X 7-10 Reps: |
*Aftershock TRi-Set *
| Leg Extensions: |
1 Set X 6-9 Reps: |
| Sissy Squats: |
1 Set X 6-9 Reps: |
| Leg Extensions: |
1 Set X 6-9 Reps: |
| Leg Extensions (1 1/4 Reps: |
1 Set X 8 Reps: |
| Leg Curls: |
1 Set X 10 Reps: |
*Aftershock Superset *
| Leg Curls: |
1 Set X 10 Reps: |
| Stiff-Legged Deadlifts: |
1 Set X 8-10 Reps: |
| One-Leg , Leg Curls: |
1 Set X 10 Reps: |
| Stiff-Legged Deadlifts: (Stretch-Pause) |
1 Set X 6 Reps: |
| Hyperextensions: |
1 Set X 10 Reps: |
| Seated Calf Raises: |
3 Set X 8-10 Reps: |
| One-Leg Calf Raises: |
2 Set X 12-15 Reps: |
*Aftershock Superset *
| Standing Calf raises: |
1 Set X 10-15 Reps: |
| Leg Press Calf Raises: |
1 Set X 12-15 Reps: |
| Leg Press Calf Raises: (Stretch-Pause) |
1 Set X 8 Reps: |
| Incline or Hanging Kneeups: |
1 Set X 8-10 Reps: |
*Aftershock Superset *
| Ab Bench Crunch Pulls: |
1 Set X 8-10 Reps: |
| Incline or Hanging Kneeups: |
1 Set X 8-10 Reps: |
| Twisting Crunches: |
1 Set X Max: |
| Nautilus Crunches: |
1 Set X 8-12: |
Wednesday
* (Back,Heavy;Biceps,light;Forearms,light;Neck,Heavy) *
| Wide-Grip Pulldowns*: |
3 Sets X 8,6,5 Reps: |
*Aftershock Tri-Set *
| Wide-Grip Chins: |
1 Set X 8-10 Reps: |
| Machine Pullovers: |
1 Set X 6-8 Reps: |
| Undergrip Pulldowns: |
1 Set X 6-8 Reps: |
| Ropes Row: |
1 Set X 7-10 Reps: |
| Wide-Grip Machine Rows: |
2 Set X 8-10 Reps: |
| Shoulder-Width Cable Rows: |
1 Set X 8-10 Reps: |
*Aftershock Tri-Set *
| Shoulder-Width Cable Rows: |
1 Set X 8-10 Reps: |
| Bent-Over Laterals (Drop Set): |
1 Set X 8,6
|
| Nautilus or Trap Bar Shrugs: |
1 Set X 6-8 Reps: |
| Dumbbell Curls: |
2 Set X 10 Reps: |
*Aftershock Superset *
| Dumbbell Preacher Curls: |
1 Set X 10 Reps: |
| Cable Curls: |
1 Set X 8-10 Reps: |
| Concetration Curls: |
1 Set X 10 Reps: |
| Incline Curls: (Stretch-Pause) |
1 Set X 6 Reps: |
*Aftershock Superset *
| Dumbbell Reverse Wrist Curls: |
1 Set X 10 Reps: |
| Barbell Reverse Wrist Curls: |
1 Set X 10 Reps: |
*Aftershock Superset *
| Behind-the-Back-wrist Curls: |
1 Set X 10 Reps: |
| Barbell Wrist Curls: |
1 Set X 10 Reps: |
| Cable Hammer Curls: (Drop Set) |
1 Set X 10,6 Reps: |
| Neck: (Four Positions) |
1 Set X 10 Reps: |
Thursday
* (Delts,Heavy;Chest,light;Triceps,Heavy) *
| Dumbbell Presses*: |
4 Set X 8,6,5,3 Reps: |
| One-Arm Cable Laterals: |
1 Set X 8-10 reps: |
*Aftershock tri-Set *
| Forward-Lean Lateral Raises: |
1 Set X 8-10 Reps: |
| Front Raises: |
1 Set X 6-9 Reps: |
| Seated Lateral Raises: |
1 Set X 6-9 Reps: |
| Standing Lateral Raises: |
1 Set X 8-10 Reps: |
| Dumbbell Incline Presses: |
1 Set X 10 Reps: |
*Aftershock Superset *
| Dumbbell Incline Presses: |
1 Set X 10 Reps: |
| Incline Cable Flyes: |
1 Set X 8-10 Reps: |
| Bench Presses: |
1 Set X 10 Reps: |
*Aftershock Superset *
| Bench Press: |
1 Set X 10 Reps: |
| Cable Flyes or Crossovers: |
1 Set X 8-10 Reps: |
| Wide-Grip Dips: (Stretch-Pause) |
1 Set X 6 Reps: |
| Lying Extensions: |
3 Set X 9,7,7 Reps: |
*Aftershock Tri-Set *
| Rope Pushdowns: |
1 Set X 6-9 Reps: |
| Overhead Rope Extensions: |
1 Set X 6-9 Reps: |
| Bench Dips: |
1 Set X 6-9 Reps: |
| Straight-Bar Pushdowns: |
1 Set X 8-10 Reps: |
Friday
*(Hamstrings,Heavy;Quads,Light;Gastrocs,Heavy;Soleus,light;abs,light)*
| Stiff-Legged Deadlifts *: |
3 Set X 8,6,5 Reps: |
*Aftershock Drop-Set *
| Leg Curls:(Triple Drop) |
1 Set X 9,6,4 Reps: |
| Squats: |
2 Set X 10 Reps: |
*Aftershock Super-Set *
| Leg Extensions: |
1 Set X 10 Reps: |
| Smith-Machine Squats: |
1 Set X 8-10 Reps: |
| Leg Extensions: |
1 Set X 10 Reps: |
| Sissy Squats: (Stretch-Pause) |
1 Set X 6 Reps: |
| Low-Back Machine: |
1 Set X 8-10 Reps: |
| Leg Press Calf Raises: |
4 Set X 8-10 Reps: |
*Aftershock TRi-Set *
| Standing Calf Raises: |
1 Set X 8-10 Reps: |
| Nautilus Calf Raises: |
1 Set X Max Reps: |
| One-Leg Calf Raises: |
1 Set X 8-10 Reps: |
| Seated Calf Raises: |
2 Set X 15-20 Reps: |
*Aftershock Super-Set *
| Ab Bench Crunch Pulls: |
1 Set X 10 Reps: |
| Nautilus or Twisting Crunches: |
1 Set X 8-10 Reps: |
| Ab Bench Crunch Pulls: (Stretch-Pause) |
1 Set X 8 Reps: |
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