Flat Dumbbell Press 5 x 10

Incline Dumbbell Fly 5 x 10

Cable Fly 5 x 10

Hammer Strength Shoulder Press 5 x 10

Dumbbell Lateral Raises 5 x 10

Reverse Fly 5 x 10

Close Grip Pull-Down 5 x 10

Wide Grip Pull Down 5 x 10

2 Arm Dumbbell Row 5 x 10, Drop Sets

Superset 1) 3 x 12

-Barbell Shrugs

-Medium Grip Pull Down

Superset 2) 3 x 12

-Close grip (wrist supinated) Pull Down

-Straight Arm Cable Rope Pull Down

Superset 3) 3 x 12

-Incline Dumbbell Bicep Curl

-Rope Push Down

Superset 4) 3 x 12

-Dumbbell Hammer Curl

-Overhead Tri-Extension

Over the past 8-10 weeks the drop set regime has been the main training concept utilized in most of my training. It has been a great change for getting my physique in the best condition yet. However, there is a point of overtraining that is very finite at this time that a change must be made to still train hard but allow the body to recover. Thus, the next couple weeks of supersets will provide a good period to give my body a chance to recover before giving it another blast. I will really try hard to get some pics in by the end of the week to show my progress because the results from the new regime have been pretty darn good! 

Superset 1) 3 x 12

-Incline Barbell Press

-Flat Bench Press to Neck

Superset 2) 3 x 12

-Incline Dumbbell Press

-Flat Dumbbell Fly

Superset 3) 3 x 12

-Dumbbell Lateral Raises

-Dumbbell Front Raises

Superset 4) 3 x 12

-Reverse Dumbbell Fly

-Reverse Cable Fly

Superset 1) 3 x 12

-Leg Press

-Leg Extension

Superset 2) 3 x 12

-Hack Squat

-Lying Leg Curl

Superset 3) 3 x 12

-Walking Lunges

-Lying Dumbbell Leg Curl

Superset 4) 3 x 12

-Wide Grip Pull Down

-Close Grip Cable Row

Hyperextensions 4 x 25 10 second rest between sets

Calves 4 x 25, 10 second rest between sets

2 Arm Dumbbell Bicep Curl 5 x 10

Close Grip E-Z bar curl

Hammer Curl 5 x 10

Lying Dumbbell Tricep Extension 5 x 10

Overhead Tri-Exetension

Bench Dips – 100 reps (bodyweight)

Incline Dumbbell Press 5 x 10

Incline Dumbbell Fly 5 x 10

Cable Fly 5 x 10

Seated Hammer Strength Shoulder Press 5 x 10

Dumbbell lateral Raises 5 x 10

Reverse Dumbbell Fly 5 x 10

Barbell Squats 5 x 10

Hack Squats 5 x 10

Leg Extensions 5 x 10

Lying Leg Curl 5 x 10

Seated Hammer Strength Leg Curl 5 x 10

Wide Grip Pull-Down 5 x 10

2-Arm Dumbbell Row 5 x 10

Barbell Squats 5 x 10

Hack Squats 5 x 10

Leg Extensions 5 x 10

Lying Leg Curl 5 x 10

Lying Dumbbell Leg Curl 5 x 10

Seated Calve Raises 5 x 20

2 – Arm Dumbbell Curl 5 x 10

Close Grip Preachder Curl 5 x 10

Hammer Curls 5 x 10

Lying Dumbbell Tricep Extension 5 x 10

Overhead Tricep Extensions 5 x 10

Dumbbell Kick Backs 5 x 10

Incline Dumbbell Press 5 x 10

Flat Dumbbell Press 5 x 10

Cable Fly 5 x 10

Seated Dumbbell Shoulder Press 5 x 10

Dumbbell Lateral Raises 5 x 10

Reverse Dumbbell Fly 5 x 10