Greetings guys, anyone interested, I'm sharing a cool hardcore weight lifting workout from iron man Gavin Kane. Write your opinion and use=)
Workout
Day 1: Chest & Delts
Bench press 5x5 (for example: 135x5, 185x5, 225x5, 315x5 and 365x5)
Front dumbbell curl press 3x8
Deadlift with free weights 3x8
Jerk and press 5x5
Side lat pulls 2x12
Day 2: Legs
Leg curls 2x15
Squats 5x5
Stiff leg lifts 3x8
Lunges with heavy dumbbells 3x6
Calcaneus standing 3x12
Calf squat 3x8
Day 3: Back
Chins 3x max reps or pull-ups if you are too weak or heavy to do chins.
Reverse barbell press, Yates style 3x8
Bench Press 5x5*
Back curls 3x6
Back fly 2x15 ***
Day 4: Arms, abs, and more
Bench curls 3x8
Back squat on the bench 3x12 ****
Arm curls 3x8
Skull curls 3x12
Crunches
Full Body Stretch
That's it, each workout lasts one hour, if you're slow, 30 minutes on a fast day.
Have a great workout and strong muscles everyone.
Workout
Day 1: Chest & Delts
Bench press 5x5 (for example: 135x5, 185x5, 225x5, 315x5 and 365x5)
Front dumbbell curl press 3x8
Deadlift with free weights 3x8
Jerk and press 5x5
Side lat pulls 2x12
Day 2: Legs
Leg curls 2x15
Squats 5x5
Stiff leg lifts 3x8
Lunges with heavy dumbbells 3x6
Calcaneus standing 3x12
Calf squat 3x8
Day 3: Back
Chins 3x max reps or pull-ups if you are too weak or heavy to do chins.
Reverse barbell press, Yates style 3x8
Bench Press 5x5*
Back curls 3x6
Back fly 2x15 ***
Day 4: Arms, abs, and more
Bench curls 3x8
Back squat on the bench 3x12 ****
Arm curls 3x8
Skull curls 3x12
Crunches
Full Body Stretch
That's it, each workout lasts one hour, if you're slow, 30 minutes on a fast day.
Have a great workout and strong muscles everyone.