The 8/8/16 Workout (Day 3: Back, Triceps and Delts) Muscle Building Program
22.9 هزار بار بازدید -
11 سال پیش
-
Download the printable workout sheets
Download the printable workout sheets and meal plans here:
http://free.vincedelmontefitness.com/...
Try out Vince Del Monte's free muscle-building program, which includes a full blown report on the science, 4-week muscle building program, printable workout sheets, a muscle building meal plan, supplement guide and instructional videos. Thanks for being a loyal subscriber!
Who's ready for Day 3 of my new muscle building program The 8-8-16 Hyper-Growth Program?! Today we're going to smash back, triceps and delts!
Total sets for week 1: 2 sets
Week 2: 3 sets
Week 3: 4 sets
Week 4: 2 sets + increased load
Back Portion:
(10 seconds rest between exercises)
Vince working out:
@4:00 - Close grip, neutral grip pull ups x 8 reps
@4:45 - Dumbbell rows x 8 reps
@5:30 - Wide Grip Seated Lat pullovers x 16 reps
Scott working out:
@8:22 - Close grip, neutral grip pull ups x 8 reps
@9:30 - Dumbbell rows x 8 reps
@10:35 - Rope Seated Lat pullovers (variation) x 16 reps
2-3 minutes rest per giant set.
Triceps Portion:
(10 seconds rest between exercises)
Vince working out:
@14:19 - Seated overhead tricep extensions x 8 reps
@15:25 - Dumbbell tricep kickbacks x 8 reps
@16:16 - Decline dumbbell california presses x 16 reps
Scott working out:
@17:41 - Seated overhead tricep extensions x 8 reps
@19:37 - Dumbbell tricep kickbacks x 8 reps
@20:44 - Decline dumbbell california presses x 16 reps
2-3 minutes rest per giant set.
Delts Portion:
Progression model:
Week 1: 10 reps
Week 2: 15 reps
Week 3: 20 reps
Week 4: 10 reps + increased load
Vince working out:
@22:58 - Bent over lateral raises
@23:35 - Lateral raises
@24:19 - Front delt raises
@25:00 - Shoulder presses
@25:25 - Upright rows
Scott working out:
@27:15 - Bent over lateral raises
@27:45 - Lateral raises
@28:30 - Front delt raises (variation)
@29:29 - Shoulder presses
@30:22 - Upright rows
Intro Video:
The 8/8/16 Workout (INTRO) Complete M...
Day 1 - Chest, Biceps, Delts
The 8/8/16 Workout (Day 1: Chest, Bic...
Day 2 - Hips and Quads
The 8/8/16 Workout (Day 2: Hips and Q...
Vince DelMonte
Honors Kinesiology Degree
PICP Level 1 and 2 Certified
BioSignature Modulation Practitioner
PIMST & FFT Certified
Precision Nutrition Certified
WBFF Pro Fitness Model
http://free.vincedelmontefitness.com/...
Try out Vince Del Monte's free muscle-building program, which includes a full blown report on the science, 4-week muscle building program, printable workout sheets, a muscle building meal plan, supplement guide and instructional videos. Thanks for being a loyal subscriber!
Who's ready for Day 3 of my new muscle building program The 8-8-16 Hyper-Growth Program?! Today we're going to smash back, triceps and delts!
Total sets for week 1: 2 sets
Week 2: 3 sets
Week 3: 4 sets
Week 4: 2 sets + increased load
Back Portion:
(10 seconds rest between exercises)
Vince working out:
@4:00 - Close grip, neutral grip pull ups x 8 reps
@4:45 - Dumbbell rows x 8 reps
@5:30 - Wide Grip Seated Lat pullovers x 16 reps
Scott working out:
@8:22 - Close grip, neutral grip pull ups x 8 reps
@9:30 - Dumbbell rows x 8 reps
@10:35 - Rope Seated Lat pullovers (variation) x 16 reps
2-3 minutes rest per giant set.
Triceps Portion:
(10 seconds rest between exercises)
Vince working out:
@14:19 - Seated overhead tricep extensions x 8 reps
@15:25 - Dumbbell tricep kickbacks x 8 reps
@16:16 - Decline dumbbell california presses x 16 reps
Scott working out:
@17:41 - Seated overhead tricep extensions x 8 reps
@19:37 - Dumbbell tricep kickbacks x 8 reps
@20:44 - Decline dumbbell california presses x 16 reps
2-3 minutes rest per giant set.
Delts Portion:
Progression model:
Week 1: 10 reps
Week 2: 15 reps
Week 3: 20 reps
Week 4: 10 reps + increased load
Vince working out:
@22:58 - Bent over lateral raises
@23:35 - Lateral raises
@24:19 - Front delt raises
@25:00 - Shoulder presses
@25:25 - Upright rows
Scott working out:
@27:15 - Bent over lateral raises
@27:45 - Lateral raises
@28:30 - Front delt raises (variation)
@29:29 - Shoulder presses
@30:22 - Upright rows
Intro Video:
The 8/8/16 Workout (INTRO) Complete M...
Day 1 - Chest, Biceps, Delts
The 8/8/16 Workout (Day 1: Chest, Bic...
Day 2 - Hips and Quads
The 8/8/16 Workout (Day 2: Hips and Q...
Vince DelMonte
Honors Kinesiology Degree
PICP Level 1 and 2 Certified
BioSignature Modulation Practitioner
PIMST & FFT Certified
Precision Nutrition Certified
WBFF Pro Fitness Model
11 سال پیش
در تاریخ 1392/08/13 منتشر شده
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