Shanker: GVT Chest & Back A Cycle 2 09/24; Arms A Cycle 2 09/26

Due the dramatic outcry my previous post caused, I've decided to start posting again...with full humor, jokes, insults, etc...because I'm a jackass like that.

09/26 Arms/Shoulders
Supersetted, 90 sec. breaks:
Weighted Dip BW+50x4x10
EZ-Bar Curl 95x5x10

DB Preacher Curl 40x10; 40x8; 40x7
Swiss Ball Pushup BWx12x3
Barbell Shrug 225x16; 315x16; 365x16; 405x16

Skinny Low-Hi Cable Chop 130x12x3
Hanging Leg Raise + Reverse Crunch BWx10
Reverse Cable Crunches 160x10


09/24 Chest/Back
Supersetted, 90 sec. breaks:
Flat BP 175x4x10
Barbell Row 225x4x10

Standing Military BB 95x9, 95x8, 95x7
Weighted Pullup BW+25x12x3

Russian Barbell Twist 25x17; 50x8; 50x8
Kneeling Cable Crunch 190x24
Supinated Leg Raise; Reverse Crunch BWx24

Shanker: Deload Week Chest 08/20

Warmup:
Jog 1 mile
Chest Jumping Jacks
Flat DB Chest Press 45x12

Working Sets:
Flat DB Chest Press 65x12x3
Standing Military Press 45x12; 65x12; 95x8x2; 95x9
Incline DB Fly 40x12x3
Hanging WSW BWx12; BW+5x8
Kneeling Cable Crunch 190x18

Shanker: GVT Cycle 5 Chest/Back Workout 1

Warmup:
Jog 1 mile
Cat/Camel 16
Cobra 16
Static Low Back Stretch

Working Sets: (90-120 sec between sets)
BP 185x4x10
DB Rows 120x7x10
DB Pec Flies 40x12x3
Chinups BWx12x3

NO CORE! TRAVESTY!!!