2013 Transformation Workout 25 Chest Shoulders Triceps

Today is chest shoulders and triceps. You guys should be seeing some results by now with this routine, I know I am. Stick with it and stay positive.

Today Bulldog went out of his comfort zone. He wanted to throw some heavy iron around so he did shrugs with 600 lbs. He got it for 5 nice clean reps. Sometimes going out of your comfort zone will take you across a plateau. He is really putting on quality size and is at 245 lbs now. Here is a picture he sent to me today. Good job Bulldog and stay with it.  I think he may be getting ready for his first competition…

bulldog

 


Chest:

Flat Barbell Press Or Dumbbell Press 4 Sets Of 8 Reps.

Incline Barbell Or Dumbbell Press 4 Sets Of 8 Reps.

Flys Machine Or Dumbbell 4 Sets Of 12 Reps.

Shoulder Workout:

Behind The Neck Press Smith Machine Or Dumbbell Press: 4 Sets of 8 Reps.

Side Dumbbell Lateral Raises: 4 Sets of 8 Reps

Front Dumbbell Alternate Lateral Raises: 4 Sets of 8 Reps

Rear Delt Flys Dumbbell or Machine: 4 Sets of 8 Reps

Triceps:

Cable Push Downs: 3 Sets 20 Reps

Reverse Cable Push Downs: 3 Sets 20 Reps

Dumbbell Kick Backs One Arm Each: 6 Sets Of 8 Each Arm

2013 Transformation Workout 23 Back,Biceps

Guys this is what TLR is all about. We’re a team and when one man is down the other carries the weight. I’m just getting over the Flu so I’ve ask Andrew to step in and give his story. I switched things up to shock the muscles.

Peace Kevin

Back & Biceps

Back:

Front Lat Pull Downs: 4 Sets 8 Reps

Behind The Neck Pulldown: 4 Sets 12 Reps

Seated Rows: 4 Sets 8 Reps

One Arm Dumbbell Rows Each Arm At A Time: 4 Sets 8 Reps

 

Biceps:

Standing Barbell Curls: 4 Sets 8 Reps

Alternating Dumbbell Curls: 4 Sets 8 Reps

Preacher Curls: 4 Sets 8 Reps

One Arm Concentration Curls: 4 Sets 8 Reps

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