These are some extreme workouts. If your a bodybuilder then you should put them to the challenge and then make comments below on how you found them.
(When attempting these workouts, please be sure to use a spotter.)
Workout #1
BICEPS
Standing Biceps Curls:
1×15, 1×8, 2×4, 2×2.
Standing Biceps Curls-21′s:
For this exercise, you are going to start by picking a weight that you can do standing curls for 15 reps. To perform the exercise, you are going to a half-way curls up for 7 reps, followed by a half-way curls starting at the top position and finish with 7 full curls. Do 3 sets of 21′s.
Preacher Curls (E-Z Bar):
1×15, 2×8, 2×6, 2×2, 1×4, 1×6, 1×8, 1×10.
Reverse Curls:
1×15, 2×10.
Seated Dumbbell Curls:
2×10, 2×8.
Workout #2
CHEST
Bench Press:
For this workout, when you lower the weight to your chest, keep the weight one inch above your chest for a five second pause before pushing the weight back up to lock-out position.
1×15, 2×10, 2×8, 1×6, 1×4.
Incline Bench Press
1×10, 2×8, 2×6.
Dumbbell Pull-Overs
2×10, 2×8, 1×6.
Super-set Cable Cross-Overs and Dips:
Cable Cross-Overs:
1×10
Dips:
1×10
Cable Cross-Overs:
1×8
Dips:
1×10
Cable Cross-Over:
1×8
Dips:
1 x as many reps as came be done.
Finish off the workout with push-ups:
3 sets of as many reps as can be done per set.
Workout #3
LEGS
Squat:
1×15, 1×10, 1×8, 1×6, 2×4, 2×4, 1×2, 1×4, 1×6, 1×8, 1×10.
Leg Press:
1×10, 2×8, 2×6, 2×4, 2×6, 2×8, 1×10.
Toe Raisers:
3×20.
Leg Curls:
1×10, 3×8, 3×6.
Leg Extensions:
1×10, 3×8, 3×6.
Workout #4
BACK
Deadlift:
1×15, 2×10, 2×8, 2×6, 1×4, 1×2, 1×1.
Lat Pull-Downs:
2×10, 2×8, 2×6, 2×4.
Dumbbell Rows:
2×10, 2×8, 2×6, 2×4.
Seated Rows:
2×10, 2×8, 2×6, 2×4.
Workout #5
TRICEPS
Close-Grip Bench Press:
1×15, 1×10, 2×8, 2×6, 2×4, 1×2, 2×4, 2×6 (make sure you use a spotter).
Triceps Extensions:
1×15, 1×10, 2×8, 2×6, 1×4.
Triceps Kick-Backs:
1×10, 2×8, 1×6, 1×4.
Dips:
Three sets of as many reps as can be done per set.
Push-Ups:
Three sets of as many reps as can be done per set.
Workout #6
SHOULDERS
Military Press:
1×15, 1×10, 2×8, 1×6, 1×4, 1×2, 1×4, 1×6.
Arnolds:
1×10, 2×8, 2×6, 2×4.
Side Lateral Raises:
1×10, 2×8, 2×6.
Shrugs:
1×15, 2×10, 2×8, 2×6, 2×4.
Workout #7
BICEPS
SEATED DUMBBELL CURLS:
1×15, 2×10, 2×8, 2×6, 2×4, 2×6, 2×8.
PREACHER CURLS:
2×10, 2×8, 2×6, 1×4.
REVERSE CURLS:
2×10, 2×8, 2×6, 1×4, 2×6, 2×8.
Workout #9
BACK
DEADLIFTS:
1×20, 1×15, 2×10, 2×8, 2×6, 2×4, lower weight by 25%, 1×20, 1×15, 2×10, 2×8, 2×6, 2×4.
LAT PULLDOWNS:
1×15, 2×10, 2×8, 2×6.
T-BAR:
1×15, 2×10, 2×8, 2×6.
SEATED ROWS:
1×15, 2×10, 2×8, 2×6.
If you liked this, you may also like:
- Home Workouts
- Newbie?s Guide to Developing Strength and Size in Bodybuilding
- Giant Sets – a Breakthrough in Bodybuilding Workouts
- Beginning Bodybuilding – Questions/Answers
- Workout Routines Build Muscle – A Beginner Workout Routine To Build Muscle
- Build Muscle Workouts – 5 Muscle Building Workouts For Motivated People
- The Top Triceps Exercises for Bigger Arms
