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Achieving lean muscle mass!

Achieving lean muscle mass! Sunday, January 23, 2011. Shoulders and traps workout. I generally need to lift high volume and high intensity so i get a good pump. Arm circles- - - - - 5x10 (each arm forward and backward). Push press- - - - - -bar x 10. Push press- - - - - - 135x10. Barbell shrugs- - - -225x15. Arnold press- - - - 55x12. Dumbbell Shrugs- - -110x12. Lateral raises- - - - - 20x15. Front raises- - - - - - 20x15. Bent over raises- - - -15x18. Tuesday, January 18, 2011. Barbell squats- - -135x10.

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Achieving lean muscle mass! | xleanmassx.blogspot.com Reviews

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Achieving lean muscle mass! Sunday, January 23, 2011. Shoulders and traps workout. I generally need to lift high volume and high intensity so i get a good pump. Arm circles- - - - - 5x10 (each arm forward and backward). Push press- - - - - -bar x 10. Push press- - - - - - 135x10. Barbell shrugs- - - -225x15. Arnold press- - - - 55x12. Dumbbell Shrugs- - -110x12. Lateral raises- - - - - 20x15. Front raises- - - - - - 20x15. Bent over raises- - - -15x18. Tuesday, January 18, 2011. Barbell squats- - -135x10.

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1 warm up

2 working sets

3 posted by

4 leanmass

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6 email this

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8 share to twitter

9 share to facebook

10 share to pinterest

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warm up,working sets,posted by,leanmass,17 comments,email this,blogthis,share to twitter,share to facebook,share to pinterest,legs workout,15 comments,bicep warm up,back warm up,heavy working day,bodyweight x failure,12 comments,65 x failure,5 comments

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Achieving lean muscle mass! | xleanmassx.blogspot.com Reviews

https://xleanmassx.blogspot.com

Achieving lean muscle mass! Sunday, January 23, 2011. Shoulders and traps workout. I generally need to lift high volume and high intensity so i get a good pump. Arm circles- - - - - 5x10 (each arm forward and backward). Push press- - - - - -bar x 10. Push press- - - - - - 135x10. Barbell shrugs- - - -225x15. Arnold press- - - - 55x12. Dumbbell Shrugs- - -110x12. Lateral raises- - - - - 20x15. Front raises- - - - - - 20x15. Bent over raises- - - -15x18. Tuesday, January 18, 2011. Barbell squats- - -135x10.

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xleanmassx.blogspot.com

1

Achieving lean muscle mass!: January 2011

http://xleanmassx.blogspot.com/2011_01_01_archive.html

Achieving lean muscle mass! Sunday, January 23, 2011. Shoulders and traps workout. I generally need to lift high volume and high intensity so i get a good pump. Arm circles- - - - - 5x10 (each arm forward and backward). Push press- - - - - -bar x 10. Push press- - - - - - 135x10. Barbell shrugs- - - -225x15. Arnold press- - - - 55x12. Dumbbell Shrugs- - -110x12. Lateral raises- - - - - 20x15. Front raises- - - - - - 20x15. Bent over raises- - - -15x18. Tuesday, January 18, 2011. Barbell squats- - -135x10.

2

Achieving lean muscle mass!: Shoulders and traps workout

http://xleanmassx.blogspot.com/2011/01/shoulders-and-traps-workout.html

Achieving lean muscle mass! Sunday, January 23, 2011. Shoulders and traps workout. I generally need to lift high volume and high intensity so i get a good pump. Arm circles- - - - - 5x10 (each arm forward and backward). Push press- - - - - -bar x 10. Push press- - - - - - 135x10. Barbell shrugs- - - -225x15. Arnold press- - - - 55x12. Dumbbell Shrugs- - -110x12. Lateral raises- - - - - 20x15. Front raises- - - - - - 20x15. Bent over raises- - - -15x18. January 23, 2011 at 1:26 PM. Http:/ the-viral-networ...

3

Achieving lean muscle mass!: Developing a weekly split routine

http://xleanmassx.blogspot.com/2011/01/developing-weekly-split-routine.html

Achieving lean muscle mass! Monday, January 17, 2011. Developing a weekly split routine. Day 1 - Chest/triceps. Day 2 - Back/biceps. Day 3 - Legs. Day 4 - Shoulders/traps. Day 5 - Rest. January 17, 2011 at 3:47 AM. Http:/ numberrumbler.blogspot.com/. January 17, 2011 at 10:06 PM. This is definitely going to be a helpful blog. January 17, 2011 at 11:37 PM. Thanks for the blog; Ive been really flabby lately. Subd :). Http:/ steppedkeys.blogspot.com/. January 18, 2011 at 9:41 AM. Shoulders and traps workout.

4

Achieving lean muscle mass!: Back and Biceps workout

http://xleanmassx.blogspot.com/2011/01/back-and-biceps-workout.html

Achieving lean muscle mass! Monday, January 17, 2011. Back and Biceps workout. For my back workout I also alternate between a high intensity strength day, then a hypertrophy day five days later. Though my rep ranges are generally higher for back and biceps so I achieve a good pump. I also train biceps first to pre-exhaust them. This takes them out of the equation when it comes time for back exercises so your back does more work. Heavy day working sets:. Barbell curls- - - - - 115x10. Good workout. Im...

5

Achieving lean muscle mass!: Legs Workout

http://xleanmassx.blogspot.com/2011/01/legs-workout.html

Achieving lean muscle mass! Tuesday, January 18, 2011. My legs respond pretty well from a hypertrophy standpoint. To stay proportional to my upper body I usually lift them once every ten days. It does not require much to get them big imo. Barbell squats- - -135x10. Barbell squats- - -225x12. Calf raise (on squat machine)- 315x15. Leg extension- - - - - - - - - - 200x12. Leg curl- - - - - - - - - - - - - -150x12. PS my body never gets used to leg workouts as far as soreness goes. Suggestions welcome.

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Achieving lean muscle mass!

Achieving lean muscle mass! Sunday, January 23, 2011. Shoulders and traps workout. I generally need to lift high volume and high intensity so i get a good pump. Arm circles- - - - - 5x10 (each arm forward and backward). Push press- - - - - -bar x 10. Push press- - - - - - 135x10. Barbell shrugs- - - -225x15. Arnold press- - - - 55x12. Dumbbell Shrugs- - -110x12. Lateral raises- - - - - 20x15. Front raises- - - - - - 20x15. Bent over raises- - - -15x18. Tuesday, January 18, 2011. Barbell squats- - -135x10.

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