2/27/15 Workout - Quads and Biceps

AM Workout (weight/reps)

Leg Press
90/10, 90/10, 180/10, 270/10, 360/10

Hammer Curls Run the Rack
100 reps

Reverse EZ Bar Curls
40/10, 40/10

Incline Hammer Curls
15/12

Preacher Curls
60/10, 50/6, 40/6, 30/4

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1/20/15 Workout - Fullbody - 2nd workout on the new Cellucor G4 C4 with the latest innovation for energy, TeaCor™*

AM Workout (weight/reps)

Treadmill

7 minutes

 Smith Machine Bench Press
95/10, 135/6, 185/6, 225/3, 230/2

Cable Curls
30/20, 80/3, 65/5, 50/5, 40/5

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Partnered up w/ @rootsoffight. Fired up to bring you our new line. #PC7 #7Bucks #HardestWorkersInTheRoom #Summer2015 pic.twitter.com/iTXWDFdfkz
— Dwayne Johnson (@TheRock) January 19, 2015

1/6/15 Workout - Back Day (36 sets)

AM Workout (weight/reps)

Treadmill
10 minutes (heart rate 126)



Cable Rows
50/50, 90/20, 150/8
180/6, 195/5, 210/4 
 

 Cybex Pulldowns

60/20, 80/20, 110/12,
150/8, 170/6, 190/6, 210/4

Bent-Over Rows

95/15, 95/15, 95/15,
135/8, 155/6, 175/5

Smith Machine Shrugs

135/20, 135/10, 185/6, 225/6

Deadlift

205/5

Hammer Strength Rows

20/20, 40/20, 60/20, 80/20, 100/10,
120/6, 140/3, 160/3, 180/3, 200/3

Dumbbell Curls
10/20, 15/20

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Need some new exercises to try in 2015 or a refresher on your favorites? Here are 184: http://t.co/5mqUD0AOo1 pic.twitter.com/pAiUSqHzdw
— T NATION (@T_Nation) January 1, 2015

These #spices are PACKED with #antioxidants. Which is your favorite? http://t.co/C2ozB545dQ #nutrition pic.twitter.com/rTniBs8AVe
— Life Extension (@LifeExtension) January 1, 2015

01.01.2015 | New Year's Day fitness and strength challenge. Prove you want the podium http://t.co/3IRGccGVfR @USPlabs pic.twitter.com/jeGkyRL0cO
— john davies (@renegadestyle) January 1, 2015

12/30/14 Workout - Back and Biceps (38 sets)

AM Workout (weight/reps)

Cybex Pulldowns
10/25, 20/25, 30/25, 40/25, 50/25,
60/25, 70/30, 80/10, 90/10, 110/5

Cybex Rows 
30/20, 40/20, 50/20, 60/10, 70/10
80/10, 90/10, 110/6, 130/6, 150/4

Straight Arm Pulldowns

10/10, 20/10, 30/10, 40/10, 50/10,
65/10, 80/10, 95/6, 110/3, 125/3

Cybex Preacher Curls
50/10, 40/12, 30/10, 30/10,
60/12, 30/10, 60/2, 30/5 

 

Need some new exercises to try in 2015 or a refresher on your favorites? Here are 184: http://t.co/5mqUD0AOo1 pic.twitter.com/pAiUSqHzdw
— T NATION (@T_Nation) January 1, 2015

These #spices are PACKED with #antioxidants. Which is your favorite? http://t.co/C2ozB545dQ #nutrition pic.twitter.com/rTniBs8AVe
— Life Extension (@LifeExtension) January 1, 2015

01.01.2015 | New Year's Day fitness and strength challenge. Prove you want the podium http://t.co/3IRGccGVfR @USPlabs pic.twitter.com/jeGkyRL0cO
— john davies (@renegadestyle) January 1, 2015

12/24/14 Workout - Back and Biceps (49 sets)

AM Workout (weight/reps)

Seated Cable Rows
90/20, 90/16, 105/10, 120/8

Low Cable Rows 
125/20, 140/12, 155/10,
170/10, 185/8, 200/6

Face Pulls

80/30, 95/10, 110/10, 125/8

Behind the Neck Pulldowns

30/20

Front Pulldowns

50/10, 60/10, 70/8, 90/6

Negative Rep Pulldown

150/2, 150/2

Smith Machine Shrugs

135/20, 145/10, 150/10

Smith Machine Bent-Over Rows

95/20, 115/10, 125/10,
135/10, 185/3, 185/2

Hammer Strength Pulldowns

90/20, 90/10

Hammer Strength Rows 
60/20, 80/20, 100/20, 120/10

Incline Dumbbell Curls
10/20, 15/10

Crossbody Hammer Curls
25/10

Cybex Preacher Curls
10/50, 20/10, 30/10, 40/10

Incline Dumbbell Hold/Stretch
55 lbs - 30 seconds

Reverse Barbell Curls
20/20, 30/8

Cybex Pulldowns
90/20, 50/30

Cybex Rows
70/30

Cybex Rear Delt Flyes
60/17

Workout 11/19/14 - Back and Biceps Day (24 sets)

AM Workout (weight/reps)

Cable Rows
60/20, 75/15, 90/15, 105/15, 120/10

Pulldowns

60/20, 75/8, 90/8

Face Pulls

65/20, 80/10, 95/15

Back Extensions

60/40

Hammer Strength Pulldowns

140/10, 140/10

Smith Machine Shrugs

95/20, 95/20

Smith Machine Bent-over Rows

95/20, 95/20

Cybex Preacher Curls

80/6, 60/9, 50/5, 40/7, 30/15, 20/20

Workout 11/13/14 - Arm Day (23 sets)

AM Workout (weight/reps)

Cable Rows

60/20, 60/20

Reverse Grip Pulldowns

75/20

Pressdowns

40/20, 50/20, 65/20, 80/20

One Arm Pressdowns

40/20, 30/20

One Arm Overhead Extensions
 20/20, 30/10

Tricep Kickbacks
 30/8, 20/15

Incline Curls
 10/20, 15/10

Standing Dumbbell Curls
 10/10, 15/7

Dumbbell Hammer Curls
 20/10, 25/7
 Cybex Preacher Curls
 30/20, 40/15, 50/10, 30/12

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ARMS. High volume. Intense burn. Enjoy the pain. #FOCUS #ChicksDigThundercookies #TeamHercules pic.twitter.com/mhuuxgUZ8n
— Dwayne Johnson (@TheRock) June 20, 2014

#MusclePharm Workout of the Day! BUILD YOUR ARMS by @Schwarzenegger! Powered by #IronCre3 pic.twitter.com/6Dti6UQMeH
— MusclePharm® (@MusclePharm) October 8, 2014

Workout 11/12/14 - Back and Biceps Day

AM Workout (weight/reps)

Cable Rows
60/30, 90/20,120/10, 150/8

Hammer Strength Pulldowns

100/20, 100/10

Bent-Over Rows

95/20, 115/10, 135/10, 145/8

Smith Machine Shrugs

95/20, 115/10, 135/10, 145/10

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Not one conventional pull down was done... Pull narrow and ROW pic.twitter.com/Gd78OVIzvV
— Dorian Yates (@Dorian_Yates) September 25, 2014

10/7/14 Workout - Back Day (27 sets) - week 7 on Bro Split

AM Workout (weight/reps)

Giant Set

Cable Rows: 75/20, 75/20, 75/20, 75/20, 75/20
Pulldowns: 30/20, 30/20, 30/20, 30/20, 30/20
Face Pulls: 80/20, 80/20, 80/20, 80/20, 80/20

Superset

Bent-Over Rows: 95/20, 95/20
Shrugs: 95/20, 95/20

Back Extensions

80/20, 80/20, 80/20

Preacher Curls

30/5, 40/5, 50/5, 60/5, 80/5

Walk
15 minutes


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Elliott Hulse's Lean Hybrid Muscle Reloaded - Build Muscle & Burn Fat

Not one conventional pull down was done... Pull narrow and ROW pic.twitter.com/Gd78OVIzvV
— Dorian Yates (@Dorian_Yates) September 25, 2014