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Extreme Workouts
Extremely Aggressive Workouts!

Article care of www.strengthandpowerdigest.com



(When attempting these workouts, please be sure to use a spotter.)


Workout #1

BICEPS


Standing Biceps Curls:

1x15, 1x8, 2x4, 2x2.


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):

1x15, 2x8, 2x6, 2x2, 1x4, 1x6, 1x8, 1x10.


Reverse Curls:

1x15, 2x10.


Seated Dumbbell Curls:

2x10, 2x8.




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.

1x15, 2x10, 2x8, 1x6, 1x4.


Incline Bench Press

1x10, 2x8, 2x6.


Dumbbell Pull-Overs

2x10, 2x8, 1x6.


Super-set Cable Cross-Overs and Dips:

Cable Cross-Overs:

1x10

Dips:

1x10

Cable Cross-Overs:

1x8

Dips:

1x10

Cable Cross-Over:

1x8

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:

1x15, 1x10, 1x8, 1x6, 2x4, 2x4, 1x2, 1x4, 1x6, 1x8, 1x10.

Leg Press:

1x10, 2x8, 2x6, 2x4, 2x6, 2x8, 1x10.

Toe Raisers:

3x20.

Leg Curls:

1x10, 3x8, 3x6.

Leg Extensions:

1x10, 3x8, 3x6.



Workout #4

BACK


Deadlift:

1x15, 2x10, 2x8, 2x6, 1x4, 1x2, 1x1.


Lat Pull-Downs:

2x10, 2x8, 2x6, 2x4.


Dumbbell Rows:

2x10, 2x8, 2x6, 2x4.


Seated Rows:

2x10, 2x8, 2x6, 2x4.



Workout #5

TRICEPS


Close-Grip Bench Press:

1x15, 1x10, 2x8, 2x6, 2x4, 1x2, 2x4, 2x6 (make sure you use a spotter).


Triceps Extensions:

1x15, 1x10, 2x8, 2x6, 1x4.


Triceps Kick-Backs:

1x10, 2x8, 1x6, 1x4.


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:

1x15, 1x10, 2x8, 1x6, 1x4, 1x2, 1x4, 1x6.


Arnolds:

1x10, 2x8, 2x6, 2x4.


Side Lateral Raises:

1x10, 2x8, 2x6.


Shrugs:

1x15, 2x10, 2x8, 2x6, 2x4.



Workout #7

BICEPS


SEATED DUMBBELL CURLS:

1x15, 2x10, 2x8, 2x6, 2x4, 2x6, 2x8.


PREACHER CURLS:

2x10, 2x8, 2x6, 1x4.


REVERSE CURLS:

2x10, 2x8, 2x6, 1x4, 2x6, 2x8.



Workout #9

BACK


DEADLIFTS:

1x20, 1x15, 2x10, 2x8, 2x6, 2x4, lower weight by 25%, 1x20, 1x15, 2x10, 2x8, 2x6, 2x4.


LAT PULLDOWNS:

1x15, 2x10, 2x8, 2x6.


T-BAR:

1x15, 2x10, 2x8, 2x6.


SEATED ROWS:

1x15, 2x10, 2x8, 2x6.


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Neither trulyhuge.com nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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