Steroids Not Cause of Bodybuilders Death

Famous and renowned bodybuilder, Dallas McCarver has died at the age of 26. Officers responded to a 911 call at the bodybuilder’s residence in Boca Roton, Florida, just after midnight on August 21. No foul play is suspected at this time and police are now awaiting the medical examiner’s report,

It appears he may of choked on food causing Dallas McCarver death.

Dallas McCarver, known as “Big Country” burst into the bodybuilding scene when he was 21 in the summer of 2012.  At the IFBB North American Championships in Pittsburgh. Becoming the youngest overall national champ in the history of bodybuilding. (That record fell three years later to Cody Montgomery) At 242 pounds, Dallas was a diamond in the rough. Spending his time toiling away, building muscles at the gym. Ready to smash his IFBB debut at the 2015 California Pro at 260 pounds. By the time he stepped onstage at his first Mr. Olympia that fall, Dallas was 272 pounds! Continuing to grow, by 2016 Mr. Olympia McCarver was 284 pounds and found his way into the coveted top 10, placing eighth. Back in March 2017, he collapsed on stage due to bronchitis.

Dallas “Big Country” McCarver-Passed away at age 26 Aug. 2017

Dana Brooke, WWE Superstar posted on Instagram just hours before his death, “Someone who day in and day out is helping and giving so much to so many people,” she said of her beau in the photo’s caption. “[McCarver] is one of the most genuine people I have ever met.”

Big on social media , one of Dallas McCarver’s quotes- “They say they are fans or critics, but really are usually people who couldn’t make it and want to shit on someones else’s day. Someone who is going after what they want to achieve. It’s not easy, but you have to learn to not let any of that get to you.” Dallas “Big Country” McCarver– you will be missed. RIP

Legal Steroids and Age

      1 Comment on Legal Steroids and Age

The 35-year old fitness pro intentionally looks twice his age!

Most people are trying to reverse the aging process, not dive head first into it! Many people use anti-aging creams, testosterone boosters, legal steroid and many more products to stop father time. Then there is fitness star, Pawel Ladziak. He is a 35 year old Polish fitness star. Having an impressive Instagram following, and surprisingly, it’s not for his ripped body.

legals-steroidsInstead, Ladziak entertains his almost 400,000 followers with clever use of white hair coloring. That’s right-he deliberately wants to look twice his age and has found that social media has responded to the images of a white haired man flexing his muscles in the gym.

Ladziak’s followers, constantly astounded by the fitness fanatic, asking how old he is. Some convinced he is in his 60’s and do not believe he is really 35. The personal trainer, who is also known as the “Polish Viking” . Advised Polish site, Wirtualna Polsa that he first colored his hair white after he began going gray years ago. Not wanting to do the salt and pepper thing, he speed up the aging process and go full on white.

Achieving a body like this is simple. No matter what your age. Adding legal steroid supplements to build muscle or lose fat will help you get to the body you desire.


Top 10 Bodybuilding Physiques In History.

      1 Comment on Top 10 Bodybuilding Physiques In History.

Who Was The Best Bodybuilder Who Ever Lived ?

best bodybuilders

Who the best bodybuilder of all time is might be a matter of opinion. Here are the best top ten bodybuilders who ever walked the stage.

Maybe you want to be the next bodybuilder on this list ? Ok, maybe you are just new to fitness and want to improve your physique. Take a moment to read below for some  very basic tips and advice on how you can stay motivated. Get out there and grab some quality bodybuilding supplements, and get ready to pack on the muscle mass !

steroidsOne of the biggest problems a newbie bodybuilder faces is determining how much to train. When starting a bodybuilding program, after never exercised with weights before, the body generally responds relatively fast. The new bodybuilder sees  gains in muscle size and a firming of the body within the first few weeks and this encourages them to train harder.

This is where the problems start to begin. After the initial burst of muscle development, the body will begin to plateau for a while, and increasing the training will only lead to a case of over training. Over training occurs when the muscles haven’t had sufficient time for recovery.

Muscles subject to weight training, the main process of development occurs during the recovery period when the muscle cells  rebuilt, to cope with the increased demands of the weight lifting. It is during this ‘rebuilding’ process that the muscles become bigger, and without sufficient recovery the muscles won’t have time to rebuild the cells.

Muscle Growth

legal steroidsThis leads to the muscle getting over worked and growth is stunted. Without the correct knowledge, the newbie bodybuilder thinks that they need to train even harder to maintain the gains that they were seeing in the initial stages of their weight lifting program. Thus begins the downward spiral of more and more over training, and the resultant lack of muscle growth and fatigue.

With correct guidance the bodybuilder will be able to see when they are getting into a state of over training. Allowing themselves a little more time to recover. This might involve having a few days rest from exercise, or more rest days between training sessions. Alternatively, the over trained bodybuilder might need to reduce the amount of weights lifted during a training session or even increase their amount of anabolic supplements.

Reducing the intensity of the training helps eliminate the possibility of injury. While other health related problems as the body’s immune system put under stress.

People who are just beginning bodybuilding for the first time need to be made aware of this process before they start training so they can plan their weight lifting program in such a manner that they will continue to see gains in muscle size and fitness and reduce the possibility of the plateau periods where they appear to be making little or no progress.

Thanks For Reading !

bodybuilding supplements


Testosterone Boosting and Building Muscle.

Testosterone is at the  the base of a man’s chemistry make up. It is espacially important if you are bodybuilding. If you’re testosterone levels have dropped and you now suffer from “Low-T”, muscle building and fat loss can be a real problem. The good news, there are a few ways to resolve the issue and get you back on track.

The interesting thing is that “normal levels” of testosterone can range from 348ng/dl – 1197ng/dl. This means that some men can naturally produce 3x more testosterone and still be considered normal. If you are interested in fitness, you need to be on the high end of that range… and here’s HOW:

Tip 1.) SLEEP! A lack of quality sleep can dramatically diminish the amount of testosterone your body produces, thereby reducing muscle growth and fat loss! Research has demonstrated that the amount of sleep you get is associated with morning testosterone levels. Researchers at the University of Chicago recorded the sleeping patterns of healthy men and found that participants’ testosterone levels increased the longer they slept… I recommend 7-9 hours of sleep per night to optimize the testosterone response.

Tip 2.) Lose the excess body fat: Use a fat burner like Clenbuterall™ or testosterone booster. As your waist size goes up, your testosterone goes down. The more fat you have on you body the more armotrase you produce, which will causes your body to convert testosterone into estrogen.

fat burning pills

Tip 3.) Don’t completely avoid cholesterol: Testosterone is derived from cholesterol, so it should come as no surprise that if your diet is lacking in cholesterol, you’re also more than likely shortchanging yourself when it comes to the muscle-building hormone… Try incorporating small portions of lean red meat, whole eggs or seafood like shrimp or lobster

Tip 4.) Add Multi-Joint movements to your workout routine: Essentially, the more muscle mass you stimulate, the more testosterone you’ll secrete. A recent study conducted on trained subjects showed that squats stimulated a greater testosterone response when compared to leg presses. Stick with multi-joint exercises like squats, bench presses, and dead lifts—as they are prime examples of the kinds of compound lifts that’ll help significantly jack up your testosterone levels!

Tip 5.) Limit Your Alcohol intake: Happy hour can wreak havoc on your manly hormones. In a recent Dutch study, men who drank moderate amounts of alcohol daily for 3 weeks experienced a 7 percent decrease in their testosterone levels. Limit your drinking to one or two glasses of beer or wine a night to avoid a drop in testosterone.

Here’s the 7 foods that boost testosterone:

– Steak
– Eggs
– Oysters
– Nuts
– Avocados
– Garlic
– Green Vegetables

testosterone boosters

One question I am continually asked is, “Is it possible to lose body fat and gain muscle at the same time?” My answer is always YES !

First of all, to build muscle, you must constantly overload the muscles in the gym. Heavy training is of utmost importance. Even when you are on a calorie-deprived diet to lose body fat, you must be mentally tough and continue to train heavily to preserve-and even build-muscle mass. And, as I’ve discussed several times already, back up heavy training by eating high-quality protein on a consistent basis and implementing a muscle building supplement.

To lose body fat and still gain muscle, you must really watch your diet closely. Keep your daily caloric intake below your maintenance level. When you reduce your calories, be sure to keep your diet high in quality protein. Most of your calories should come from your carbohydrate consumption. Of course, watch your fat intake. There are also many powerful fat burning pills that can really contribute to your fat loss regimen.

Here is how I suggest you manipulate your carbohydrate consumption: For a couple of days, eat only vegetables for carbohydrates then go back to grains like rice, potatoes, and pasta for a couple of days. Rotate in this manner and see how quickly you start melting the fat. Because carbohydrates give you energy, this may become difficult at times. Nevertheless, it is a very effective strategy.

Thanks For Reading !


7 Health Screening Tests You Should Have !

There are seven recommended health screening tests that all men should consider having run in the interest of their own good health and long life. All seven tests may not apply to all men. Four of these tests, however, do apply to all men at different ages.

Health Screening Tests for Cholesterol

health screeningMost men just don’t believe they have High Cholesterol and don’t take the time to have it checked.

For most men, you should have your cholesterol checked every 5 years starting at 35.

However, if you smoke, have diabetes, or if heart disease runs in your family, you need to start testing at the early age of 20.

If you are overweight – you need to get that check up now no matter what your age.

Testing Your Blood Pressure

You should have your Blood Pressure checked at least every 2 years. You need to see your physician for this. The blood pressure machines at the corner drug store may need calibration and are not accurate.
High blood pressure does not have any symptoms and you won’t even know you have a problem until it is too late and a stroke cuts you off at the knees.

Colorectal Cancer Health Screening Tests

Regular Colorectal Cancer testing should begin at 50. There is more than one kind of test available, so don’t chicken out. Just get it done.

Diabetes Screening

If you have high blood pressure and or high cholesterol, your physician is going to test for Diabetes. If you are overweight, your physician is probably going to run this screen at the same time as the cholesterol screening.

Prostate Cancer Screening

Talk to your doctor about the possible benefits and harms of prostate cancer screening if you are considering having a prostate-specific antigen (PSA) test or digital rectal examination (DRE).

std testSexually Transmitted Diseases

You need to be up front with your physician on this subject. You also need to consider an HIV problem if you have ever had a blood transfusion. Hiding your head in the sands of denial will not change the reality of the situation.

Depression Screening

This is probably the most controversial subject after sexually transmitted diseases. Many men were brought up to “bite the bullet” and keep quiet about any problems they are having. Generations of women have complained that their men just don’t share.

Everyone goes through periods of depression occasionally and for most people those periods only last for a few days and it is easy to say the reason why you are depressed. There are certain “acceptable” reasons for depression – losing a job, illness or death of a loved-one, or work stress just to name a few.

However, if you’ve felt sad, or hopeless, or have little interest or pleasure in doing things or if you just want to sleep all the time for a period of 2 weeks straight, talk to your doctor. You might find that with just a little help you can get back to your normal happy self.

Do not allow your physician to just put you on anti-depressants. Taking pills without doing something to change the situation or your attitude will only make it worse in the long run.

Remember guys, Real Men Take Care of Themselves in order to take care of others. Real Men Ask for Help and Directions when necessary. Real Men take steps to insure they will be around to bounce their great-grandchildren on their knee.

Thanks For Reading !

Who Is The Largest Female Bodybuilder ?

Female bodybuilder Gabi Garcia stands nearly 6’3″ tall, and  weighs in at 245 lbs.  of SOLID MUSCLE !

women on steroids

Although Gabi Garcia is not a  professional bodybuilder, she definitely should be. Gabi is actually a professional MMA fighter. Check out this video below and you can see her compared in size to her competition.

To all of you females out there who want to build muscle, check out these basic tips.

Do Not Underestimate Breakfast
Breakfast is the most important meal on the day. Breakfast counteracts your muscles to breaking down on the most effective way. On the night the blood sugar is goes down and if you not eat a good breakfast you stop your muscle from growing.

Do not take nutrition supplements only instead of food. Nutrition supplementation works best as a compliment to your food or as a boost before training. But never believe that nutrition supplements alone makes your muscle grow the way that real food does. Also test different to see what nutrition that fits your body best. Want a real boost ? Look into the Legal-Steroid Supplements.

Eat every 3-4 Hours
You muscle grow as long as you have the right amount of blood sugar in your body. As long as you have that the body knows its okay to build muscles. You have that right amount in your body about 3-4 hours after your last meal. That means you have to eat every 3-4 hour to maintain the right balance in your body and to continue to grow muscle.

Women Bulking

 Gabi is Clearly Educated on Proper Bulking and Cutting Cycles.


Drink Water
Every chemical rejection in your body happens in a water based environment. If you do not drink water you are going to dry and your functions in your body works poorly. Functions like fat burning, muscle growth and conditioning.

Control What You Eat
Analyse what you eat and see if you get enough to build muscle. One way to do that is to whey your food for three days. This is to see your how much protein, carbs and fat you get. Do this a couple of times a year to see your development. This is easy to do with help of a diet program that you can find on internet. Products like XenaClen™ are safe for women,and they are very powerful fat burners and appetite suppressants.

Choose a Variety Of Foods
This is a key for success. The big advantage you get is that your body do not get used to one certain nourishment. The risk is also minimal that you get lack of something, and surely will get the right amount of vitamins and minerals that your muscles need to grow.

Eat Right Before Training
You need to load your body right before you can perform a good workout. If you are training in the morning it can be good to eat lot of carbs the night before. If you are training in the evenings you have many meals to get you prepared for your workout. Do some research and buy a quality anabolic supplement for bulking.

Eat Right After Training
After breakfast this is the most important meal for you. After training you muscle are broke down, and you need to eat as fast as you can after training. Your muscles need both protein and carbs to grow, and here can your nutrition drinks be very important. This gives you both carbs and protein fast.

Gabi Garcia could very well be the strongest woman on the planet also. Check out this raw footage below .

Who Is The Largest Bodybuilder In The World ?

Meet Morgan Aste.

Morgan Aste, the largest bodybuilder in the world. At only 5% bodyfat, he stands at a height of 6’3″, and Weighing in at 365 lbs!

There are many factors to consider when you want to know how long will it take for you to gain and build muscle mass. Questions like are you eating enough and the right nutrients to accelerate muscle growth, are you exercising correctly and regularly and do you have the genes for quick muscle growth need to be addressed.

In this article, we will discuss whether you have the genetic make up to gain and build muscles quickly. Don’t despair if you don’t have great genetics,because that is only one of the several factors that determine how long will it take for you to build muscle mass. In all actuality,choosing the proper bodybuilding supplements will be the key to your success.

It is certainly helpful to know your body type when you want to build muscles. By knowing your own body type, you can then plan your nutritional and exercise program to suit your specific body type to encourage muscle growth. Legal-steroids and anabolic supplements can give you a great advantage and really amplify your gains.

Largest bodybuilder

We shall discuss the 3 common body types and their characteristics here.

Endomorph: You have naturally big frame body and usually have a round face, wide hips, big bones and slow metabolism. You are the type that gain weight and body fat easily. However, you also have potential for gaining muscle mass quickly. Only problem is that your muscles may be hiding under your body fat making you look big bulky and clumsy. Your six pack abs is hidden under your tummy fat is not going to show.

So you will have to build muscles and then burn off the fats to reveal your muscle definition. That means you will take slightly longer time than the next body type to show off your muscle gain and mass because you need time to cut away body fats as well.

Mesomorph: You are blessed with a naturally muscular body and have wide shoulders, small waist, athletic body frame structure, low body fat with a somewhat high metabolism. With your natural predisposition, you can pack on muscles real fast and are the type that can take up bodybuilding as a career if you want to. You excel naturally in sports and will always have that sexy and handsome body that is to everyone’s envy.

You are the type that will not take a long time to see your muscle gaining size, mass and definition. In fact, if you train, eat and rest correctly, you will visibly see your muscles growing week after week right before your eyes until you hit a body building plateau.

Ectomorph: You are the skinny type with small muscles, very very high metabolism, narrow shoulders, hips and waist. You find it hard to put on weight and muscles no matter how much you eat. You will need much more greater effort than others to build muscle mass on your skinny frame. People call you the hard gainer.

You will take a longer time and need extra effort to gain muscle mass. Although it can be done, it is a constant battle for you because you are fighting what nature has given you. This is when choosing the right bodybuilding supplements is critical. The right product is going to speed up your gains.

Most people fall in between the three types. For example, a person can be a mixture of Mesomorph and Endomorph or Mesomorph and Ectomorphs.

Now that you have identified your body type. Write down your goals, objectives and the methodology you wish to take to gain muscle mass. By having a specific body building program to follow. It allows you to take concrete actions each day to achieve your muscle gain goals. How long will it take to build muscles and gain muscle mass? Depending on the body type you have but it will also depend on numerous other factors.

Thanks For Reading !

Oldest Bodybuilder in 2017-Ernestine Shepherd

Step it up folks, the oldest bodybuilder is 80 years old this year !

Ernestine Shepherd started exercising at the age of 56, and instantly knew she’d found her new calling in life.

This 80-year-old grandmother has put fellow bodybuilding competitors to shame by scooping the title for the most incredible muscles.

Now the female bodybuilder has celebrated her 80th birthday and has no plans on slowing down when it comes to keeping fit.

Previously named the world’s oldest bodybuilder by the Guinness World Records in 2010 and 2011. Ernestine is so committed to her fitness program that she gets up at 3am every morning.

oldest bodybuilderThe super-fit grandma from Baltimore, follows a strict exercise regime of running, weight-lifting and eating healthy and says she has the full support from husband of 52 years, Collin – who even helps her prepare healthy meals.

After spending years getting herself in incredible shape. Ernestine now dedicates much of her time to helping others as a personal trainer .

The get-up-and-go grandma saying, spurred on to get fit after going bikini shopping with her sister. Ended up in fits of giggles at how out of shape they were.

When the sisters decided to get into better shape. Ernestine, inspired even more so after watching the Rocky Films, and said Sylvester Stallone is her inspiration.

On her website, she said: “Sylvester Stallone is my man and I would love to meet him one day.”

Ernestine runs  80 miles a week on average, and spends four days training for marathons.

This dedicated grandmother has no plans on slowing down, saying she feels healthier and happier than ever.

Ernestine is currently training with former Mr Universe Yohnnie Shambourger.

However, Ernestine does rely on a few “legal steroid supplements” for her bodybuilding and she believes in going as natural as possible, doing it safely and ethically.

She’s on a strict diet even at her age, bench pressing 150 lbs and eats 1,700 calories a day. She mostly eats: boiled egg whites, chicken, vegetables and a liquid egg white and plenty of water!

Thanks For Reading !

oldest bodybuilder

Secret To 6 Pack Abs

      No Comments on Secret To 6 Pack Abs

6 Pack Abs is something we all want. Achieving them can be easier then you think. The reality is that you only need 1 thing,”discipline”. With the use of the best fat burning pills, a solid diet plan, and a well planned workout regimen, the results will come alot easier then you think.

best fat burners

How To Get Six Pack Abs

Great tips on how to get six pack abs. You have to reduce abdominal fat to get that sexy, ripped look. Here’s how to do it fast.

Aside from choosing a good fat burning pill to facilitate your progress, do you want to know the secret of six pack abs? The truth is that there is no secret. Here’s how to get six pack abs in six simple steps.

1 – Diet Right
2 – Exercise Right
3 – Cardio Workout
4 – Lower Appetite
5 – Eat Right
6 – Abs Exercise

Diet Right

Trust me, you already have abdominal muscles. They’re just hidden under a layer of fat. Your first step to getting that sexy, ripped look is to eat less. Concentrate first on reducing snacking and when you do snack, eat high-fiber crunchy foods such as carrots or protein bars.

By eating fewer calories each day than your body needs, you force your system to start metabolizing stored energy sources, one of which is fat. However, your body defaults to burning easier energy sources first such as glucose (sugar) and simple proteins.

That’s where Steps 2 and 3 come in.

build muscle and lose fat.

Exercise Right

You have to exercise the right way to get your body to burn stored fat. That’s the only way you’ll get rid of that layer of stubborn abdominal fat. Try using a good pre-workout pill like Clenbuterall.

Start with a good all-around exercise program designed to strengthen your major muscle groups. You can do simple exercises at home without any special equipment. Remember gym class where pushups, sit-ups, squats, toe touches and running in place were part of the regular routine?

Establish a regular routine of these every morning. Even 15 minutes will be a big help. Don’t overdo it in the beginning. Gradually increase the intensity of your workout and you are much more likely to stick with it.

Cardio Workout

To kick your body into the fat burning zone, you’ve got to include a variety of cardio workouts. Once you’re in reasonably good shape, start doing things that increase your heart rate for a 10 to 15 minute period.

Avoid doing things with a steady rhythm like walking on a treadmill or jogging. Your body quickly learns to ignore these as requiring fat burning and uses other stored energy sources instead.

Instead, do things like jumping rope, play in pickup basketball games, jump on a stair climber, or use a rowing machine that varies the pace and strength required in different segments of the workout.

Running wind sprints burns way more fat than jogging, so don’t be lazy with your cardio workouts.

Lower Appetite

The best way to lose weight is to reduce your appetite. You have to be careful with appetite suppressants though, as some place unusual stress on your body.

Avoid supplements that include stimulants like ephedra or ephedrine as these can cause rapid heartbeat and other unpleasant side effects. Products like XenaClen are very effective and will not cause stimulant-like side effects.

Stick with products like diet suppressants that curb your desire for food without stressing out your body.

Eat Right

Eating right is critical to burning fat. The best foods to eat are high-fiber products like oatmeal, steamed vegetables, fruits, and raw vegetables.

These negative calorie foods often require more energy to process than they provide. Plus, their high-fiber content cleanses your body and inhibits absorption of fat and cholesterol.

Since your body relentlessly cycles fluids, always drink plenty of water to maintain proper hydration levels.

Abs Exercise

Once you’ve gotten your diet and exercise program well underway, then add some exercises specific to your abs. Start with leg lifts for overall slimming, then add oblique crunches to sharply define the rib cage transition area.

Doing these while resting your lower back on an exercise ball intensifies the workout and involves additional core muscle groups. Avoid overstressing these muscles in the beginning. Instead, work to gradually include using weights to increase the intensity of your abs workout over time.


As with any other diet and exercise regimen, there are no overnight results. You spent years building up that layer of abdominal fat. Getting rid of it will take some time and effort. Using a good fat burning pill like Clenbuterall or XenaClen will really amplify and speed up your progress.

Make a commitment to reach your desired goal and follow these six simple steps. And that’s how to get six pack abs!

6 pack abs

300 lb Dumbbell Press FAIL by Devin Physique

OUCH, This Really had To Hurt !

Devin, what were you thinking man ?

Avoid Devin’s mistake. While implementing a solid power lifting regimen for at least 4 weeks before attempting new personal record lifts ! Furthermore, jumping straight into heavy lifting is never wise and will definitely cause injury sooner or later. Because always…..and I mean ALWAYS, have an experience spotter !


This 4 week chest routine is designed to blast your chest with a variety of advanced intensity techniques to push you through a tough plateau. While you can cycle this routine into your current weekly muscle building workout.

Because this muscle building workout is designed for intermediate to advanced lifters. Some of the techniques used are very stressful on the body. For example, may cause an injury. As always, you should do a thorough warm up before your session.

There are 4 workouts listed below, which you should use over 4 weeks. Just replace your current chest routine with this one. As always, you won’t get anything out of this chest workout if you don’t have the diet and calories to back it up!

Weekly Workout Schedule:

Week 1 – Chest Routine
Exercise Sets Reps
Swiss Ball Dumbbell Press (see instructions) 4 10
Incline Bench Press followed by pushups 4 8
Chest Dips 4 Max
Cable Crossovers (see instructions) 4 15
  • Swiss ball dumbbell press:
    Use alternate arms and 3-1-3 rep timing. Focus on squeezing the muscle at the top of the movement and keeping the tension on the muscle throughout the whole set.
  • Incline bench:
    After each set hit the ground for as many pushups as possible with slow rep timing.
  • Cable crossovers:
    We’re looking for complete control here, ultra slow and controlled. Huge squeeze in the middle. Concentrate on muscle pump!
Week 2 – Chest Routine
Exercise Sets Reps
Chest Dips (weighted if possible) 4 12,10,8,8
Bench Press/Dumbbell Fly superset 4 8 bench/12 flys
Bench Cable Flys/Pushups superset 4 12 flys/MAX pushups
  • Chest Dips:
    Slow movement. Add weight if you can. Lean forward to emphasize pecs.
  • Bench superset:
    Heavy benching followed by 12 slow flys. While keeping arms wide and low for good stretch and squeeze on contraction at the top of exercise.
Week 3 – Chest Routine
Exercise Sets Reps
Incline Dumbbell Bench Press 4 10
Barbell Bench Press 4 8-10
Incline Dumbbell Flys 3 12
Cable Crossovers 3 12
  • Slow reps, perfect form. No intensity exercises this week, preparing for drop sets next week.


Week 4 – Chest Routine
Exercise Sets Reps
Dumbbell Bench Press (Drop Set)
Bench Press (see instructions)
Cable Crossovers (Drop Set) 4 Max
  • Dumbbell bench press drop set:
    Start with a weight that you can just press for 10 reps. Drop down 4 times. For example: 30kg, 25kg, 20kg, 15kg.
  • Bench press:
    You should be almost spent from that last drop set so now we’re doing slow reps with a lighter weight focusing on controlling the weight, stretch at the bottom and big contraction at the top. Look for 4-1-4 rep timing. Furthermore, weight does not matter on this!
  • Cable crossovers:
    Same instructions as dumbbell drop set. Good from, good stretch and contraction – While feeling the chest burn!