mikeypulls mikeypulls

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  New Killer Workouts Posted Every.Single.Day. - Gold Coast, Chicago 🏦 - SC: MikeyBoi40

Monday Sep 24: Shoulders -
Machine Shoulder Press 15x15
DB Lateral Raises 1x15
Machine Shoulder Press 1x21 / 1x30
FreeMotion Cable Shoulder 1x10 -increase weight by 40lbs- 1xfailure (got 8)
Machine Shoulder Press 1x30
DB Lateral Raises 1x15 / 1x21
Machine Shoulder Press 1x21 / 1x15
DB Lateral Raises 1x15 / 1x21 / 1x10 / 1x30
Machine Shoulder Press 1xfailure (got 11)
-2 min break and come back to same weight you just did for failure-
**immediately into the following with no breaks- switch the weight as fast as possible*^
1x10 -10 lbs down- 1x10 -10 lbs down- 1x10 -10 lbs down- 1x10 -10 lbs down- 1x10 -10 lbs down- 1x10 -10lbs down- 1x10 -10 lbs down- 1xfailure (got sloppy 22) (Should be 8 Sets total)
-
FreeMotion Cable Shoulder 1x15
DB Lateral Raises (Touch Behind) 1x21
DB Lateral Raises 1x30
-
**immediately into the following with no breaks- switch the weight as fast as possible*^
DB Lateral Raises 1x15 -10 lbs down- 1x15
-10 lbs down- 1x15 -10 lbs down- 1x15 -10 lbs down- 1x15
-
DB Front Raises 1x21
DB Front Raises (Holding only top head of Dumbbell) 1x30
DB Front Raises 1x30 / 1x21 / 1x30
DB Front Raises Single Alt. 1x13 each
DB Front Raises 1xfailure (got 36) -

Saturday Sep 22- Quik Shoulder HIIT
DB Lateral Raises 5x30 / 3x21
-
Smith M. Military Press 1x10
-
DB Lateral Raises 1x21 / 1x30 / drop weight- 1x21 -increase weight- 1x30 - drop weight - 1x21
-
Smith M. Military Press 1x21 -immediately into-
Smith M. Upright Row 1x21
-
Smith M. Upright Row 1x21 -increase weight by 30lbs- 1xfailure (got sloppy 24)
-
DB Lateral Raises 2x21
Seated Rear DB Flys 1x30 /1xfailure (got 43)
DB Lateral Raises 2x30
-
Stranding Bent Over DB Flys 1x21
-immediately into-
DB Lateral Raises (rotate up finish) 1x30

Thursday- Sep 20th (Back)
-
Hammer Strength High Row 10x10
Wide Grip Lat PullDown 4x21 1x50
V-Grip Seated PullDown 1x21 put weight back up to 70% of max: 1x10 drop weight 10lbs: 1x10 drop weight 10lbs: 1x10 drop weight 10lbs: 1x10 drop weight 10lbs: 1x21/1x21 back up 10 lbs: 1x21 back up 10 lbs: 1x21 back up 10 lbs: 1x21
Hammer Strength High Row 1x10
Hammer Strength Front PullDown 2x10 / 3x21
Hammer Strength Front Single Arm PullDown 1x10 each/1x15 each/1x10 each
Hammer Strength Front PullDown 1xfailure (got 43)
Smith Machine Row (OverHand) 1xwarm-up (21)/ 1x21
Smith Machine Row (UnderHand) 1x21
Smith Machine Row (OverHand) Off Of Incline Bench 3x21/1x21+
Smith Machine Row (UnderHand) Off Of Incline Bench 1x21
Smith Machine Row (OverHand) 1x30 -add- 30lbs: 1x20 -add 20 lbs- 1x15 -add 20 lbs- 1x15 -add 10 lbs- this is the part where after 4 sets of the weight getting heavier your body expects the reps to keep becoming fewer- and that’s why we’re gonna hit 1x20😈 and this is the part where you’re like okay okay we’ve shocked the body nice nice- but nope. We’re going to add more weight than we did between the LAST 2 sets AND go till failure to ensure we STILL get more reps: add 20 lbs- 1xfailure (got 26)
Low Cable Row (Wide Hammer Grip Attatchmemt) 2x21
Finisher:
High Cable Row (Wide Hammer Grip Attatchmemt) 1x30 -up 5 lbs- 1x30 -up 5 lbs- 1x30 -up 5 lbs- 1x35 -up 5 lbs- 1x30 -up 5 lbs- 1x15 -up 5 lbs- 1x30 -up 5 lbs- 1x20 -up 5 lbs- 1x20 -up 5 lbs- 1x20 -up 5 lbs- 1xfailure (got 20) up 5 lbs- 1xfailure (got 14) up 5 lbs- FULL 1 MIN REST -1xfailure (got 18)
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Should be a total spread of 60lbs and 282 Reps for the finisher:)

Since all y’all always hitting me up about Arm Workouts I want you to try this Guedo Pump just ONCE and then leave it alone😂🙏🏻
Wednesday Sep 19th - Arms
Cable Tricep Extension 10x10
Cable Tricep Extension 10x20
(^different weight for EVERY set Up AND DOWN)
Cable Tricep Extension 1x10/1x21/1x35+
Single Handle Cable Ext. (UnderHanded) 5x10 each arm
**Superset the following 2 exercises with No Break, don’t take your hands off the handles for the 100 consecutive Reps**
FreeMotion Tricep Simultaneous OverHand 5x10
FreeMotion Tricep Simultaneous UnderHand 5x10

FreeMotion Tricep Alternating UnderHand 1x21 each
FreeMotion Tricep Simultaneous OverHand 1x21
Cable Tricep Extension 3x25, 1x50
FreeMotion Tricep Alternating UnderHand 5x21 each -
Anddddd here’s where we Transition to Bice....Psychhhh: We Hitt’n Calves
-

Standing Calf Raise 10x21 (Try and go up and down, every single set with a different higher or lower weight)
Seated Calf Raise 1x failure (40+)
Standing Calf Raise (Heaviest Weight Touched Previously x till failure(got 21)
*Keep Same “Heaviest Weight* Till failure again* (got 20)
Standing Calf Raise Single Alternating 1x5 each/1x8 each/2x10 each
Standing Calf Raise 1xfailure (got 51)
-
Bet Y’all thought we switched out Biceps for Calves huh 🤔 ...ooh got em again- super wobbly after all that but here we Go for Fluffy Peaks:
Standing DB Curl 1x30 drop weight 1x40 back up 1x30 drop weight 1x50 back up to 1x30 back up (heavier than initial) 1x20 (30 second break- go back to heavy weight of last set and beat it by 1:: 1x21
Standing DB Curl (Touch in front) 1x21 up in weight 1x21 drop down 1x30
LifeFitness Machine Curl (Elbows Pinned Parallel) 1x21 Increase 10 lbs 1x21 Increase 10 lbs 1x21 Increase 10 lbs 1x21 Increase 10 lbs 1x21 (5x21 total)
EZ Bar-Barbell Curl 1xfailure (got 43) increase weight 1x21 drop weight 1x35 drop weight 1xfailure (Got 61)
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I did all this in an hour and 40 minutes- if you’re taking more than 30 sec between sets it’s not gonna hurt enough💆🏼‍♂️😈

Here’s a pic of me being supremely Baffled as to the recent passing of our good lil Buddy, the late MGK #RIP -
Anddddd here is today’s Workout Per Useee:
Tuesday, Sep 18th - Back Day:

Narrow Grip High Cable PullDown 10x10
Free motion Lat Pull 1x10 together
Free motion Lat Pull 1x20 each arm
Free motion Lat Pull 1x20 each arm
Free motion Lat Pull 5x10 together
Free motion Lat Pull 1xfailure together
HammerStrength Front Pulldown 2x8 each
HammerStrength Pulldown Together:
1x21/1xfailure
High Cable Row (Narrow):1xwarm-up/1x21
-
Narrow Grip High Cable PullDown *SuperSetted With*
High Cable Row (Narrow) - Both for 4x21
-

Wide Lat PullDown 1x15
HammerStrength Front Pulldown 1x10 each -
Smith M. Underhanded Row: 1xwarm-up/2x21
Hammer Grip High Cable PullDown 3x21
Free motion Lat Pull 1x10 together
Free motion Lat Pull 1x10 each arm *immediately into*
Free motion Lat Pull 1x10 together
-
Free motion Tri (Use as High Row) All the following back-to-back w/out stopping:
1x5 together/(20) 1x10 each/1x10 together/(20) 1x 10 each/ 1x10 together
-
HammerStrength Pulldown Together: start with 95% of max for 10 for set 1:
1x10
drop 10bs:::
1x10
drop 10bs:::
1x15
drop 10bs:::
1x21
Drop 10 lbs
1xfailure (34)

4 Principles to Massthetics:
-Volume
-Time Under Tension
-Progressive Overload
-Exercise Variation (Variation in sets/reps/timing/occurrence in order to shock the body in a unique way Every. Single. Day.)

Monday- Sept 17: Chest
Single Arm Cable Cross 5x10 each
Seated Cable Cross 1x10/1x21/1x10/1x21
Single Arm Cable Cross 1x10 each
DB Alt Cross Raise & Squeeze 1x10 each
Standing Cable Cross (Overlap finish)1x21
Standing Cable Cross (Touch finish) 1x13
Standing Cable Cross (Overlap finish)2x21
Standing Cable Cross (Touch finish) 2x21
Single Arm Cable Cross 1x10 each
Standing Cable Cross (LowToHigh) 1x21
Single Arm Cable Cross 1x10 each
Standing Cable Cross (Overlap finish)4x10
Standing Cable Cross (Overlap finish)1x21
Standing Cable Cross (Overlap finish)2x10
**Adjust Cable Anchors to Chest Height**
Giant Set- At Least 3 min Unbroken
(1 immediately into the next)
Standing Cable Cross 1xfailure
Cable Cross Supinated Grip 1xfailure
Cable Cross Incline 1xfailure
Incline Cable Cross PRESS 1xfailure
Single Arm Cable Cross 3x10 each
DB Alt Cross Raise & Squeeze 1x15 each
Standing Cable Cross(Overlap finish) 1x50
**Adjust Cable Anchors to Max Height**
Single Arm Cable Cross 1x21 each **Adjust Cable Anchors to Lowest Height*
*Stand Parallel & a step BehindCable Anchor*
Single Arm Cable Cross (non-stop): 1x10 each/1x11 each/1x12 each/1x13 each/1x14 each/ 1x15 each (break) 1x30 each
DB Flat Bench 1x21 *increase weight* 1x21 *increase weight sig* 1x15
DB Flat Bench Supinated grip 1x21
*Finisher*
Wide Push Ups 10xFailure

Sunday- Sep 16th: Bis (W/Back Touch)

Seated Alternating DB Curls 6x8 each arm
Single Arm Seated ISO Curls 2x10
Simultaneous DB Curls 1x10
DB Curls (Touch in front of Chest):
1x10/1x20/1x30/1x20/1x10/1x20
Hammer Curls (Touch in front of Chest):
1x20/1x30/1x30
Single Arm ISO Arnold Curl 1x30 each arm
Single Arm Preacher Curl 1x20 each arm
Standing Alternating DB Curls 1x30 each
Simultaneous Preacher Hammer Curl 1x20
DB Curls (Touch in front of Chest): 1x30/1x20/1x30/1x25
Single Arm ISO Arnold Curl 1x40 each arm
Hammer Curls (Touch in front of Chest):
1x30

Second Session:
Wide Lat Pulldown 1x21
Simultaneous DB Preacher Curl 2x21
Wide Lat Pulldown 5x21/1x30 (same LBs)
*increase weight* 1x21 *drop weight* 1x30
**Significant Increase**
10x10
High Cable Wide Bar Row 9x8
High Cable Wide Bar Row 1xfailure

Saturday Sep 15th- Delts

LifeFitness Machine Press- 1x10
Lateral Dumbell Raises- 5x8
Single-Arm Lateral DB Raises- 3x8
Alternating Plate Front Raises- 3x8
Smith Machine Upright Row-2x8
Alternating Plate Front Raises- 2xfailure
Lateral Dumbell Raises- 2x8
LifeFitness Machine Press- 2x8
Smith-M Shoulder Press (front)- 3x10+
Smith-M Shoulder Press (behind)- 1x10
Smith-M Shoulder Press front 1xfailure
10 min break
Smith-M Shoulder Press (front)- 1x10
**immediately into**
Smith-M Shoulder Press (behind)- 1x10
LifeFitness Machine Press- start at 80% of max and decrease 10lbs each set for 4 sets (4x10 drop)
**immediately into**
LifeFitness Machine Press- work your way up from lowest just performed- max increase 10lbs each set for 4 sets pyramid
DB Arnold Press- Start with 85% of Max for 3
**immediately into**
drop weight to heaviest you can do for 5
**immediately into**
drop weight to heaviest you can do for 10 -
Annndddd We’re Done:)

Back to Back World War Champs🇺🇸

*Insert Fresh Drizzy Lyrics From Scorpion Here To Display That I’m Culturally Current*

Wayy Too Blessed:)

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