Crazy Tricep Get That Horseshoe Tricep Muscle Quick!

Skull Crushers

15, 12, 10

Increase weight with each set


Cable Overhead Extension

12, 12, 12

Increase weight with each set


Caption Chair Dips

10, 10, 10


Reverse Grip Cable Extensions

15, 12, 10


Lying Pronate Dumbell Extensions

15, 15, 15


2 Arm Standing Dumbell Kickbacks

10, 10, 10


Seated Machine Hammer Tricep

15, 12, 10

 

Tri Harder

Dips

10, 10, 10, 10, 10

Pull Ups

8, 8, 8, 8, 8


Tri Push Ups

12, 12, 12, 12, 12

Close Grip Press

8, 8, 8, 8, 8, 8


DB Squat

Overhead Rope Press

12, 12, 12, 12, 12


Cable One Arm Extensions

10, 10, 10, 10, 10

Push Ups

15, 15, 15, 15, 15

TRX Skull Crushers

5, 5, 5, 5, 5

 

Back Burner

Row Machine

15 minutes +3500 M

Rest: 2 minutes increase weights each set


TRX Row

Weighted Hyperextensions

8, 8, 8, 8, 8, 8

Rest 1 minute


Pull Ups

Military Press

6, 6, 6, 6, 6, 6

Rest 2 minutes


DB Bentover Row

50, 50, 50

Up Right Row

6, 6, 6, 6, 6, 6

Rest: 3-2 minutes (challenger yourself to a low rest time)

Chest Day !!!

Incline Barbell Bench Press

3, 3, 3, 3, 3

Rest: 1 minute


Flat Barbell Bench Press

20, 15, 10, 5, 5

Flat Db Flyes

12, 12, 12, 12

Rest:  1-2 minutes


Hammer Strength Incline Bench Press

20, 15, 10, 5


Triset:

Decline Bench Press

20, 15, 10, 5, 5

Decline DB Flyes

12, 12, 12, 12

Flat Barbell Pullovers

20, 15, 10, 5, 5

Rest 2 minutes increase weight each set


Lower Back Extensions

40, 40, 40

Push Ups

15, 15, 15, 15

Rest 1 minute

Advanced Shoulders Workout

Seated DB Military Press

20, 20, 20, 20, 20

Rest: 2 minutes increase weights each set


Triset:

Arnold Press

DB Lateral Raises

Cable Lateral Raises

15, 15, 15, 15

Rest 2 minutes


Triset:

Lying Side Laterals

Rear Delt DB Flyes

Cable Face Pulls

15, 15, 15, 15

Rest 2 minutes


Back Extensions

50, 50, 50

Knee Ups

20, 20, 20, 20

Rest 1 minute

Shoulder Workouts With Dumbbells

  • Lateral Push Ups – 15
  • Inch Worms – 15 yd
  • Squat Dumbell Press – 15

Dumbbell Bent-Over Lateral Raise

Front Raise Rotate – Plate Or Dumbell

10, 10, 10, 10 (Superset)

Side Raise

Seated Front Rise

8, 8, 8, 8, 8 (Superset)

Upright row

6, 6, 6, 6, 6

Arnold Press

10, 10, 10, 10

 

Injure Proof Your Spine

Bent Over DB Row

50, 40, 30, 20, 10, 10, 20, 30, 40, 50

Reverse Pull-Down

40, 30, 20, 10, 10, 10, 10, 20, 30, 40

Rest: 45 secs


Seated EZ Shrug

50, 40, 30, 20, 10, 10, 20, 30, 40, 50

Barbell Upright Row

40, 30, 20, 10, 10, 10, 10, 20, 30, 40

Rest: 45 secs

 

Dwayne Johnson Leg Workout (Easy)

Leg Extensions

8,8,8,8


Leg Press

Weighted Lunges

6,6,6,6


Hack Squat

Romanian Dead Lift

6,6,6


Lying Leg Curls

12, 12, 12, 12


Standing Calf Raise

Seated Calf Raise

20, 20, 20, 20

 

Carved Calfs Work Out

2 Feet Box Calf Raises

Single Feet Box Calf Raises

Seated Calf Raises

Lying On Your Back Bent Knees Calf Raises

Superset 20, 20, 20

Mountain climbers

3 sets of 1-minute sprints

Jump Rope

5 sets of 1-minute sprints

 

Credit: Olly Foster

Getting Back Into The Gym

Dumbell Curls

10, 10, 10

Dumbell Military Press

10, 10, 10

Rest: None


Deadlift

8, 8, 8

Rest: None

Bent Over Row

8, 8, 8

Rest: None


Bench Press

10, 10, 10