Recent content by chrissyontest

Workout 1: Chest & Side Delts Training notes: (*) Rest-pause on final set (+) Drop set on final set (^) 3-5 second controlled negatives on final set Rest: 90-120 seconds on compounds; 60-90 seconds on isolation work Chest 1. Incline Barbell Bench Press 3 × 6 - 272 lb 2. Flat Dumbbell Bench...

Workout 3: Arms & Abs Training notes: (*) Rest-pause on final set (+) Drop set on final set (^) 3-5 second controlled negatives on final set Rest: 90-120 seconds on compound movements; 60-90 seconds on isolation work Triceps 1. Close-Grip Bench Press 3 × 6 - 284 lb 2. Weighted Dip 3 × 8 -...

Workout 2: Upper Back & Rear Delts Training notes: (*) Rest-pause on final set (+) Drop set on final set (^) 3-5 second controlled negatives on final set Rest: 90-120 seconds on compounds; 60-90 seconds on isolation work Back 1. Bent-Over Barbell Row 3 × 6 - 272 lb 2. Dumbbell Pullover 3 ×...

Workout 1: Chest & Side Delts (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Incline Barbell Bench Press - 3x22, 18, 10* (R: 90 sec) - (272lb) #2. Flat Dumbbell Bench Press - 3x22, 18, 10+ (R: 90 sec) - (169lb) #3. Seated Cable Crossover - 3x22, 18, 10^ (R: 90 sec) - (164lb)...

Workout 3: Arms & Abs (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Close Grip Bench Press - 3x25, 20, 15* (R: 90 sec) - (284lb) #2. Weighted Dip - 3x25, 15, 15+ (R: 90 sec) - (110lb) #3. Rope Tricep Extension - 3x25, 20, 15^ (R: 90 sec) - (198lb) #4. Lying Leg Raise - 3x25...

Workout 2: Upper Back & Rear Delts (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Bent-Over Barbell Row - 3x22, 20, 12* (R: 90 sec) - (272lb) #2. Dumbbell Pullover - 3x22, 20, 12+ (R: 90 sec) - (136lb) #3. Wide Grip Lat Pulldown - 3x22, 20, 15^ (R: 90 sec) - (234lb) #4...

Workout 1: Chest & Side Delts (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Incline Barbell Bench Press - 3x22, 18, 10* (R: 90 sec) - (272lb) #2. Flat Dumbbell Bench Press - 3x22, 18, 10+ (R: 90 sec) - (169lb) #3. Seated Cable Crossover - 3x22, 18, 10^ (R: 90 sec) - (164lb)...

Workout 3: Arms & Abs (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Close Grip Bench Press - 3x25, 20, 15* (R: 90 sec) - (284lb) #2. Weighted Dip - 3x25, 15, 15+ (R: 90 sec) - (110lb) #3. Rope Tricep Extension - 3x25, 20, 15^ (R: 90 sec) - (198lb) #4. Lying Leg Raise - 3x25...

Workout 2: Upper Back & Rear Delts (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Bent-Over Barbell Row - 3x22, 20, 12* (R: 90 sec) - (272lb) #2. Dumbbell Pullover - 3x22, 20, 12+ (R: 90 sec) - (136lb) #3. Wide Grip Lat Pulldown - 3x22, 20, 15^ (R: 90 sec) - (234lb) #4...

Workout 1: Chest & Side Delts (*) Rest-Pause Set (+) Drop Set (^) 3-5 Second Negatives #1. Incline Barbell Bench Press - 3x22, 18, 10* (R: 90 sec) - (272lb) #2. Flat Dumbbell Bench Press - 3x22, 18, 10+ (R: 90 sec) - (169lb) #3. Seated Cable Crossover - 3x22, 18, 10^ (R: 90 sec) - (164lb)...